30-Day Exercise Plan YOGA: Live longer, feel better 9781912944712

Citation preview

YOGA

30-day exercise plan

nextquịsite

This book was conceived, edited and designed by nextquịsite Ltd, London

Table of contents

www.nextquisite.com Copyright © 2021 by Nextquisite Ltd All rights reserved. Unauthorized reproduction, in any manner, is prohibited.

Introduction

4

DAY 17 Weight loss

102

ISBN 978-1-912944-71-2

DAY 1 Wellness, grace & peace

8

DAY 18 Fertility

108

DAY 2 Stress management

12

DAY 19 Menopause

114

DAY 3 Poise

18

DAY 20 Postpartum

119

DAY 4 Sleep

24

DAY 21 Catch-Up

126

DAY 5 Mindful focus

30

DAY 22 Meditation

134

DAY 6 A yoga diet

36

DAY 23 Heart disease

138

DAY 7 Catch-Up

42

DAY 24 Back pain

144

DAY 8 Breathing

50

DAY 25 Improving digestion

150

DAY 9 Eating well

54

DAY 26 Depression

156

DAY 10 Eating well 2

60

DAY 27 Headaches

162

DAY 11 Hectic lifestyles

66

DAY 28 Catch-Up

168

DAY 12 Yoga as strength training

72

DAY 29 Sun salutation

176

PUBLISHER’S NOTE

DAY 13 Yoga & PMS

78

DAY 30 You made it!

180

You are strongly advised to discuss any new exercise regime including this one with your healthcare professional before you begin. Neither the author nor the copyright holder shall be responsible or liable for any loss or damage allegedly arising from any information, ideas or procedures in this book.

DAY 14 Catch-Up

84

Routines

186

DAY 15 Getting into & out of the poses

92

Index

192

DAY 16 Osteoporosis

96

30-DAY Exercise Plan Project Director Anne McRae Art Director Marco Nardi YOGA Illustrations Carole Wilmet Texts Linda Gaines Consultant Emma Baldwin Editing Pauline Townsend Layouts Richard Smyth In the same series: - Pilates - Stretching - Total fitness - Core training

Introduction

over four weeks we will teach you 50 basic yoga asanas (poses) and show you how to build your physical strength and flexibility day by day. You won’t need to add more appointments to your busy schedule because you can practise in your own home, or in the garden, or at the park or beach, if you prefer. Nor will you need to buy a lot of expensive props or clothing, although you may be tempted by some of the really hot yoga

Alice (early 20s)

Becky (mid 30s)

Chloe (late 50s)

The Three Graces Women make up more than 75 per cent of those who practise yoga. We have dedicated this book to them and to keep them in the forefront we chose three women of different ages to demonstrate the asanas: Meet Alice, Becky and Chloe.

4

Interest in yoga just seems to grow and grow,

gear that is now available.

and people are more aware than ever before

Here’s what you will need:

of the benefits it can bring in terms of physical

• The curiosity to discover a centuries-old

and mental health. In some cases, physicians

philosophy of health and exercise that will

are prescribing yoga to their unfit, overweight

change your life;

and depression- or anxiety-prone patients,

• The determination and commitment to learn

often with astonishing results. There are yoga

the asanas and breathing techniques that will

classes and retreats, websites and videos online,

improve your health in so many different ways;

and books and magazines galore. If you are

• About 30 minutes every day for a month to

interested in yoga you have probably looked at

dedicate to your practise;

some of these, but without ever getting started.

• A quiet, well-ventilated space with a flat

You may be too busy for courses, baffled by the

surface large enough for you to spread your

Reap the benefits For each of the asanas we provide you with a brief list of the main benefits. For example, the Side Bend (above), or to give it its Sanskrit name, Nitambasana, promises the following: • Lengthens spine • Targets “love handles” • Tones arms

sheer quantity of information available online and dismayed by publications that teach a large number of yoga poses but without ever putting

THE MOST IMPORTANT THING IS YOUR BREATH. POOR BREATHING CONTRIBUTES TO THE STRESS SO MANY PEOPLE FEEL.

it all together for you. Where do you begin, if you have never done yoga before, or have been away

limbs out in all directions and a large clean yoga

from it for a number of years?

mat or special towel or piece of cloth to cover it.

Our book offers a 30-day introductory course

• Clothing that allows you to move your body

for people who want to get started. In a little

freely. You do not need footwear.

5

• A watch or clock within reach to check timings

focus on relaxation, breathing and meditation.

for some of the poses;

We strongly advise you to practise every day as

• A couple of towels or blankets that can be

the exercises are designed to build your fitness

folded and used to support your body if some

and flexibility day after day. However, if you miss

of the poses are too extreme. We will show you

a day don’t worry, just pick up where you left off

how to use them.

and move ahead. Now begin!

The daily routines are arranged so that we start with poses that are performed while standing, Meditation Yoga has it origins in texts and traditions from ancient India that stretch back over 5,000 years. In the West, we tend to see it as a set of physical exercises that tone the body and help relieve stress and anxiety. In its fullness, yoga is much more than this, and it includes a strong spiritual element. It is not a religion, although it was developed as a path to enlightenment. You can take as much or as little of this aspect of yoga as you desire. On page 130 you will find the instructions to begin the practise of meditation.

This book teaches a generic style of hatha yoga, with the poses performed slowly and mindfully. Even so, you will be stretching and manipulating muscles and parts of your body that may not have been challenged for years. To avoid any possibility of injury, read the instructions for each asana carefully and memorise them before you begin. Moving in and out of poses in an abrupt or awkward manner, for example to check what you should be doing, can lead to injury. In our instructions for each pose, we tell you not to strain and not to push your body any further than is comfortable for you. If your body is saying “ow!” that means stop. Don’t worry, your flexibility will increase every day, and you will see that what was impossible at the beginning is soon within your reach.

days finish with 5–10 minutes in the deeply relaxing Corpse Pose. In the first two weeks the learning curve is steep with many new asanas to memorize and practise each time, so we have broken each session in two. During the first part we introduce the

Advanced poses Towards the end of the course we learn some more advanced asanas, such as the Supported Headstand and the Plough (above). These are wonderfully invigorating poses, but you should wait until you feel completely confident before attempting them.

poses and you do them once, then we ask you to perform them all again several times in a single

modification

graceful routine. From Day 15 onwards we only

If you struggle to keep your balance, move your feet slightly wider apart, ensuring that they remain parallel to each other (to protect your knees).

YOGA IS 99 PER CENT PRACTISE AND ONE PER CENT THEORY. DO YOUR PRACTISE AND ALL IS POSSIBLE.

introduce one or two new asanas each day, so we do all the asanas several times but in a single routine. Every seventh day there is a Catch-up session which is an overview of a lot of poses. You should allow 45 minutes for the Catch-up sessions, but only 15 minutes for the following 6

A WORD ABOUT SAFETY

then sitting and then supine or inverted. Most

day as these sessions are much lighter with the

Posture Improved posture not only makes you look younger and more attractive, but it also brings real health benefits. Poor posture can cause back, neck and other muscle and joint problems, leading to pain and even degenerative arthritis of the spine.

Do not tilt your head backwards any further than shown as you could damage your neck.

WHAT THE COLOURED BOXES MEAN

This book is designed for people of all ages who have not practised yoga before, or not for some time. Depending on your age and physical condition, some asanas will be difficult for you, at least initially. Every time we introduce a new asana that may be hard for some, we provide modifications to help you. These are given in the blue boxes. For each new pose that might be problematic generally or may be contraindicated if you have a specific medical condition, such as high blood pressure, a back injury or a hip replacement, these indications are given in the red boxes.

Safety If you have any preexisting medical conditions, are very unfit or overweight, or are over the age of 40, you should check with a healthcare professional before you start any new programme of physical exercise, including this one. The poses in this book are not designed for women who are pregnant. It is not a good idea to start a new exercise regime during pregnancy but if you do want to do some yoga while expecting, there are many very good books and courses available.

7

Wellness, grace & peace

mountain pose 1

The Mountain Pose, or Tadasana, is the foundation of all the standing poses. To begin, stand still, and start to slow and deepen your breath. Allow your mind to quieten as you become aware of yourself and your surroundings.

1 Stand tall with your feet parallel and together, or just slightly apart. Firm and lengthen your thigh muscles and allow your arms to relax by your sides, palms facing inwards. Push into all four corners of your feet, distributing your weight evenly. Draw your shoulder blades gently back. Your head is lifted, your spine long, tail bone tucked under, chin parallel to the floor.

1

Look straight ahead

Relax shoulders and draw back to open chest

Focus on your breathing as you begin to inhale and exhale through your nose. Your stomach expands with each inhalation, and draws back in with each exhalation. Close your eyes if you are comfortable and take 5–8 deep breaths in this position.

modifications Lengthen spine, tuck tailbone

If you struggle to keep your balance during the Complete Breath, move your feet slightly wider apart, ensuring that they remain parallel to each other (to protect your knees). You can also choose to stand against a wall if you struggle to hold your posture correctly. Your heels, buttocks and shoulder blades will remain in contact with the wall.

Hands pointing downwards

• Improves posture & balance • Tones legs

Distribute weight evenly on feet

• Strengthens & lengthens spine

On this first day we will learn five simple asanas, or poses, that focus on two central themes in the practise of yoga: breathing

complete breath standing

correctly through the nose and promoting the strength and flexibility of the spine. Most people breathe too shallowly from the

DAY

1

uppermost part of their chests. Learning the deep, regular breath of the yogi brings a range

2

better blood pressure and reduced levels of stress and anxiety. The rewards of working towards a healthier, more flexible spine reduced susceptibility to back strain and pain, and the release of accumulated tension in the neck and shoulders.

2

3

4

Lower arms gracefully and sink down onto heels

Relax upper body, let chin sink to chest

In this gentle stretch we connect breathing with movement.

of health benefits, from increased energy to

include a more erect and graceful posture, a

1

• Increases energy & focus

1 Stand in Mountain Pose. Exhale slowly through the nose, contracting your abdomen and relaxing your shoulders and neck. Let your chin sink towards your chest.

2 Begin a long, deep breath as you slowly raise your chin and arms, palms facing upwards. Continue inhaling, extending your arms over your head, palms facing in.

3 At the same time, rise up onto the tips of your toes, extending through the body. Hold your breath and count slowly to 5.

DAY

• Strengthens spine • Tones arms & upper body • Improves balance & posture

4 Exhale as you slowly lower your arms and sink down onto your heels. Repeat twice.

Reach for the sky on tips of toes

1 9

STAFF pose 3

• Strengthens spine • Stretches thighs, lower back & abdominal muscles

1 Sit on the floor, legs extended. Place your hands on the floor next to your hips, fingers forwards. Inhale as you lengthen your spine. Draw your shoulder blades together and look straight ahead. Keep toes pointing upwards. Hold the position for 5 breaths.

The Staff Pose, or Dandasana, is the basis of many seated poses. Danda means “staff” (walking stick) in Sanskrit, and refers to the straight, strong spine.

1

Spine straight

• Tones digestive organs & can relieve heartburn

Arms parallel above head

COBRA pose

modifications

2 Inhale and lift your arms overhead, palms inward. If you feel your upper back rounding with your arms all the way up, lower your arms slightly until you can maintain the length in the upper back again. Hold for 3–5 breaths.

If you have tight hamstrings or a weak lower back you may find it difficult to sit on the floor with a very straight back. If necessary, bend your knees a little, until your hamstrings become more flexible. Alternatively, place a folded blanket, towel or yoga block under your bottom.

5

The Cobra Pose, or Bhujangasana, is named for the way the snake raises its head. This backward bend strengthens the back and increases flexibility.

1 Lie flat on your stomach, head turned to the side, arms extended along your sides.

1

Palms facing upwards

2 Turn your head and rest your forehead on the floor. Place your hands, palms downwards, at shoulder level. Relax your thighs.

2

• Stretches & strengthens spine

2

• Stimulates brain • Tones respiratory & digestive systems • Energizes legs

Forehead on floor

3 As you exhale, press into your hands and slowly raise your trunk to the position illustrated. Do not go any further than this today. Hold for a count of 15, breathing in position.

3

Thighs may feel tense; relax them. Lift from the back, not the legs Stop if you feel any discomfort

Keep toes up

Hands flat on floor

Toes pressed against floor

seated forward bend 4

This Seated Forward Bend, or Paschimottanasana in Sanskrit, is an intense back stretch. We will begin practising it in a gentle version.

1 Sit on the floor, feet together, legs extended in front of you and hands on the floor beside your hips.

1

3

• Strengthens spine • Improves digestion

DAY

• Can help with infertility, high blood pressure & insomnia

10

• Relieves menstrual discomfort & menopause symptoms

1

2 Inhale as you gracefully raise your arms above your head. Raise your gaze and gradually arch your body backwards. Hold for 2–3 breaths.

Keep toes up

3 Exhale as you slowly lower your arms and lean forwards to grasp your knees.

2

4

Spine straight

Do not perform with back injury. This pose puts pressure on the abdomen. Practise with care if you have intestinal discomfort, or wait until you are better.

If you have a back injury or carpal tunnel syndrome, this pose should not be attempted until you are better. If you suffer with wrist pain, you can practice this position on your forearms.

As you practise, some other members of the family may like to join in. While it’s fun to share yoga sessions with domestic pets or young children, you may find that they are a distraction. Try to set aside your yoga practise as a special time just for yourself.

Legs straight

4 Bend your elbows outwards as you fold your trunk towards your knees. Hold for a count of 10, breathing in position. You should feel your spine stretching. Do not bend any further than is comfortable. To come out of the pose, slowly straighten your spine and return to the initial position. Elbows out

Aim your forehead towards your knees until you feel a gentle stretch in your back

TODAY’S ROUTINE

1

MOUNTAIN POSE

Stand for 8–10 breaths

NOW that you have learned these five basic positions, we would like you to practise them all in a single, graceful flow of movement.

2

COMPLETE BREATH STANDING

Repeat 3 times

3

STAFF POSE

Repeat 3 times

4

SEATED FORWARD BEND

Repeat 3 times

5

COBRA POSE

Repeat 3 times

DAY

1

11

Stress management

1

complete breath standing

side bend

Relax upper body, let chin sink to chest 1

2 1

2

This gentle stretch is a great warm-up pose. You can also use it throughout the day at any time you feel the need to calm and centre yourself.

• Increases energy & focus • Strengthens spine

In the next 30 days you will discover one

• Tones arms & upper body

of the main reasons yoga is so popular: put

• Improves balance & posture

Steeple fingers

2 Begin a long, deep breath as you slowly raise your chin and arms, palms facing upwards. Lifting your arms opens your lungs allowing the air to flow in.

1 Stand in the Mountain Pose. Exhale slowly through the nose, contracting your abdomen and relaxing your shoulders and neck. Let your chin sink towards your chest.

1 Stand in Mountain Pose, hands by your sides. Jump, or step, your feet to about 2 feet apart and inhale as you gracefully raise your arms. Clasp your hands above your head, keeping index fingers straight in a “steeple” position. Hug your head tightly with your biceps to lock your torso into position.

This Side Bend, also known as Nitambasana, will help reduce flabbiness at the waist and hips.

• Lengthens spine • Targets “love handles” • Tones arms

Keep elbows straight Jump or step feet about 2 feet apart

simply, it makes you feel good! Many of the poses have a deeply calming effect on the body. The Child’s Pose (see page 65), the Seated Forward Bend (see page 10) or the Cat-Cow Pose (see page 58), along with

Reach for the sky on tips of toes 3

4

Focus on coordinating your breathing and movement, inhaling as you rise to your toe tips and exhaling as you lower your arms and heels return to the floor.

many of the inverted postures, are especially

DAY

2

good in this sense. The breathing techniques you learn will enable you to use your full lung capacity, while combining breathing with movement will teach you to listen to your body and become more sensitive to its moods. The deeply relaxing Corpse Pose with which we complete most sessions will help you to relax and focus your mind, promoting a feeling of harmony and well-being that carries over into the rest of your life.

3 At the same time, rise up on your toes until your arms are fully extended and, if you feel steady, bring your hands together. Hold your breath and count slowly to 5.

4 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat twice.

Lower arms gracefully and sink down onto heels

2 Exhale and bend slowly to the right. If you feel yourself leaning slightly forwards or backwards, it means you are taking the stretch too far. Hold for the count of 5, then exhale to centre. Repeat on the other side.

modifications

Only bend as far as is comfortable 2

Distribute weight evenly through both feet

Try performing this asana with your back against a wall to ensure that your body keeps it’s correct alignment. Your heels, buttocks and shoulders should remain in contact with the wall. Adaptions to this pose include: resting your arms down by your sides, and placing your hands behind your head, elbows out to the sides.

DAY

2

13

chest opener 3

This intense forward bend stretches the spine and hamstrings. Today we will learn a less extreme version of the classic pose.

1 Stand in Mountain Pose with feet slightly apart. Raise your arms to shoulder height in front of you, then bring them round behind your back and clasp your hands. Arch backwards to open the chest. Hold for a count of 10, breathing in position.

seated forward bend

2 Gently bend forwards, raising your arms behind your back. Don’t worry how far you are bending, just feel the stretch, and listen to your body to avoid over-stretching. Hold for a count of 15 as you breathe, and then exhale as you return to an upright position.

Raise chin and gently arch backwards

5 The aim is to bring your head towards your knees. Don’t worry if you can’t bend as far as shown in the illustration

Today we will build on yesterday’s work, gently intensifying the stretch a little.

1

• Tones & firms bust

3 Exhale as you slowly lower your arms and lean forwards to grasp your knees.

3

• Can help with infertility, high blood pressure & insomnia

2

Keep legs straight

• Relieves menstrual discomfort & menopause symptoms

Keep legs straight

• Realigns spine

4

1 Stand in Mountain Pose, with your feet just slightly apart.

Bend from the hips, like a hinge, keeping the back straight. Do not bend further than is comfortable 2

1

• Stretches hamstrings

DAY

2

14

2 Inhale as you gracefully raise your arms parallel above your head, palms facing inwards.

The Standing Forward Bend, or Uttanasana, stretches the spine and hamstrings. Today we will practise a less extreme version of the classic pose.

• Strengthens back muscles • Tones digestive organs • Can relieve headaches

2 Inhale as you gracefully raise your arms above your head. Raise your gaze to gradually arch your body back, and hold for 2–3 breaths.

Raise chin and lean back gently

Keep toes up

• Relieves tension in neck & shoulders

standing forward bend

2

• Strengthens spine • Improves digestion

• Tones & firms arms

1 Sit on the floor, in Staff Pose, feet together, legs extended in front of you and hands on the floor beside your hips.

1

This pose is not recommended for people with high blood pressure or glaucoma. If you have lower back concerns, practise with care or wait until you are better.

3 Exhale as you fold forwards from the hips. Bending your knees slightly, grasp your elbows, and bring your nose as close to your knees as is comfortable. Hold for a count of 15, breathing in position.

3

half twist 6

This gentle Half Twist, or Ardha Matsyendrasana, massages your internal organs and helps realign the spine. • Massages digestive organs, aiding elimination • Stimulates lymph flow

Relax neck

Keep feet parallel

To come out of the pose, place your hands on your hips, and exhale as you slowly raise your upper body to standing position.

• Strengthens immune system • Calms nervous system

1 Sit on the floor in Staff Pose, feet together extended in front of you and hands on the floor beside your hips.

1

3 Place your right hand on the floor behind you and bring your left hand over to clasp your left knee.

3

4

4 Bend your elbows out as you fold your trunk towards your knees. Hold for a count of 15 If you can, bend a little further forward today than yesterday, but don’t strain. Slowly straighten up and return to initial pose.

Lower head gently towards knees

Spine straight

Elbows out

2 Inhale to lengthen the spine and press your sitting bones into the floor. Exhale and bend your right knee, drawing it towards your chest. Place your right foot on the floor just outside your left knee.

2

If you have had a hip replacement, do not cross the foot of the bent knee over the straight leg. Practise with care or skip if you have back injuries.

4

Look over right shoulder

4 Gently twist your head and neck to the right as far as possible without straining. Hold for the count of 10. Return to the initial position then repeat on the other side.

DAY Keep toes up

2

15

raised leg pose 7

The Raised Leg Pose, or Uttanpadasana, strengthens your abdominal muscles as well as your lower back.

1 Lie on your back with your legs and arms straight. Your feet should be together and your hands on the floor next to your body, palms facing downwards. 1

corpse pose

2 Slowly raise your right leg until it is at a right angle to your body. Push into the floor with your hands. Hold for a count of 5, then lower the leg to the floor. Repeat with the left leg.

9

2

Push hands against floor

modifications

• Tightens abs • Improves digestion • Strengthens back & hip & thigh muscles

3 Slowly raise both legs from the floor without bending your knees until they are at right angles with your body. Hold the pose for the count of 5. 3

• Energizes reproductive organs

cobra pose 8

1 Lie flat on the floor, head turned to the side, arms extended along your sides.

Today we will build on this back stretch, gradually increasing the intensity.

If your lower back lifts or hurts when moving both legs, then feel free to bend the knees slightly to support the lower back, or continue lifting and lowering one leg at a time until you are 4 stronger.

• Promotes deep relaxation • Reduces fatigue

4 Gently lower your legs to the floor without bending the knees.

2 Turn your head and rest your forehead on the floor. Place your hands, palms facing downwards, at shoulder level. Relax your thighs.

1

Shavasana, or Corpse Pose, is the classic way to end a yoga practise session. The aim is to completely release tension in the mind and body and reach a state of deep relaxation. • Relaxes mind & body after physical exercise

Keep legs straight

1 Sit on the floor, feet together extended in front of you and hands on the floor beside your hips.

2 Gradually recline into a supine position.

1

2

3 Lie on your back with your arms relaxed at your sides, palms up. Let your feet drop open. Close your eyes. Starting at the soles of your feet, mentally scan up the body, releasing tension in every joint and muscle along the way. Focus on your breathing as you move the awareness up your body. This helps to keep your mind from wandering, and encourages you to remain present. Invite peace and silence into your mind, body and soul. Rest for 5–10 minutes.

3

modifications If liked, cover your eyes with a cloth. If you have discomfort in your lower back, place a pillow or bolster under your knees

(or simply raise your knees slightly with feet apart). If you feel chilly, cover your body with a light blanket.

2

Forehead on floor

• Stretches & strengthens spine • Stimulates brain • Tones respiratory & digestive systems

DAY

2

16

• Energizes legs

3 Press down on your hands and slowly raise your trunk to the position illustrated. If you feel completely comfortable, continue the stretch. 3

Relax thighs

4 Keep lifting your trunk as far as is comfortable. Gently tilt your head backwards until your chin is parallel with the floor. Hold for a count of 15, breathing in position. Gradually lower your trunk to the floor. Stop if you feel any discomfort

4

Do not tilt your head backwards any further than shown as you could damage your neck.

TODAY’S ROUTINE

1

COMPLETE BREATH STANDING

Repeat 3 times

WE have added six new positions to our repertoire today. Practise them all, except the last one, in a single graceful flow of movement. Practise the Corpse Pose just once at the end of the routine.

2

SIDE BEND

Repeat 5 times

3

CHEST OPENER

Repeat 3 times

4

STANDING FORWARD BEND

Repeat 3 times

5

SEATED FORWARD BEND

Repeat 3 times

6 HALF TWIST

Repeat 3 times

7

RAISED LEG POSE

Repeat 3 times

8

COBRA POSE

Repeat 3 times

9

CORPSE POSE

5–10 minutes

DAY

2

17

Poise

side bend 1

1 Stand in Mountain Pose, hands by your sides. Jump, or step, your feet to about 2 feet apart and inhale as you gracefully raise your arms. Clasp your hands above your head, hugging your head with your biceps. Keep your index fingers straight in a “steeple” position.

Steeple fingers

This hip stretch is a great warm up exercise. Try to increase your bend to the side a little more than yesterday.

1

each session into two parts. During the first

2

The Triangle Pose, or Trikosana, is a powerful asana that tones the whole body and builds strength and stamina. We begin today with a gentle version.

1

2

• Elongates & strengthens spine • Tones legs

There is a lot to learn in this first week of our 30-day course and this is why we break

triangle pose

The wider your legs are, the more intense the stretch will be

• Stimulates liver, spleen & kidneys

• Lengthens spine

• Builds strength & determination

• Targets “love handles”

1 Stand in Mountain Pose, palms pressed together in front of your chest.

• Tones arms

part we ask you to learn new asanas and to Jump, or step, feet apart

focus on perfecting recently learned poses.

Turn head to the right

In the second part of each session we have

2 Step your feet to about 2–3 feet apart. Inhale as you raise your arms to shoulder level, palms facing downwards.

set a routine, or sequence of the poses to Don’t overstretch. Work to your own limits

be repeated in a single flowing movement. As you move through the asanas in each

DAY

3

routine, remember to turn your thoughts Keep arms straight

inwards, setting the cares of daily life aside. Quieten your mind, focus on your body and

2

your breathing, and perform each of the poses with gentle rhythm and purposeful grace. As the days go by, you will notice that you begin to carry this attitude into other areas of your life, gradually acquiring more grace and poise in your movements and posture.

Distribute weight evenly through both feet

2 Exhale and bend slowly to the right, ensuring you don’t lean forwards or backwards. Hold for a count of 10, breathing in position, then exhale to centre. Repeat on the other side.

Keep leg straight

3

4

Turn right foot and leg out

3 Turn your right foot and leg out to the side to 90 degrees. Turn your left foot slightly towards your right heel.

Rest your hand on shin, ankle or floor, but don’t lean on, or put pressure on knee

4 Place your left hand on your hip. Exhale as you slide your right arm down your right leg as far as it will go without straining. Keep your chest open. Hold for 3–5 breaths. Repeat on the other side.

DAY

3

19

standing forward bend 3

We return to this intensive stretch again. Without straining, try to bring your nose a little closer to your knees than yesterday.

4 1

• Tones abdomen

• Can relieve headaches

To come out of the pose, place your hands on your hips, and exhale as you slowly raise your upper body to standing position.

• Releases tension in neck & shoulders

2 Step your feet widely apart. Place your hands on your hips.

1 Sit on the floor, legs drawn up in the Half Lotus or Lotus position, or simply crossed. Keep the spine straight and drop your head gently forwards so that your chin is resting on your chest. 1

2 Roll your head to the right, taking your right ear down towards your right shoulder. 1

2

• Relieves headaches • Promotes relaxation

2

Don’t roll your head in a full circle as this will put unnecessary strain on your spine and nervous system.

3 Roll your chin to your chest again and take your left ear to your left shoulder. Repeat 3–5 times.

3

4 Drop your chin to your chest and then lift your head, to release tension from your neck. Repeat 3–5 times.

4

3

2

bound angle pose

3 Exhale as you fold forward from the hips. Grasp your elbows, and bring your nose as close to your knees as is comfortable. You may bend your knees slightly if the stretch is too intense. Hold for a count of 20, breathing in position. In the full pose the knees are straight. In the meantime you can bend them a little

This pose helps to relieve stiffness in the neck and shoulders.

• Opens & strengthens chest & shoulders

• Tones digestive organs

20

1 Stand in Mountain Pose, palms pressed together in front of your chest.

• Tones legs

• Stretches hamstrings

3

5

Warrior II, or Virabhadrasana II, is a gentle lunge that opens the chest, shoulders and hips and tones the legs. • Strengthens hips

2 Inhale as you raise your arms parallel above your head, palms facing inwards.

neck stretch

Skip this pose if you have knee injuries or concerns.

1

• Strengthens back muscles

DAY

warrior II

1 Stand in Mountain Pose, with your feet just slightly apart.

3 Turn your left foot out 90 degrees. The heel of your left foot should line up with the arch of your right foot. Left foot turned out

Right foot faces forwards

Look along left arm

4 3

Keep arms level at shoulder height Bend from the hips, like a hinge, keeping the back straight

Push down gently from the centre of the body

4 Extend your arms out parallel to the floor and bend your left knee. Ideally your thigh is parallel to the floor, and your left knee is stacked over the left ankle. Turn to look along your left arm. Hold for the count of 10, breathing in position. Repeat on the other side.

6

This stretch, known in Sanskrit as Baddha Konasana, opens the hips and lengthens the muscles in the inner thighs. • Benefits urinary & reproductive organs • Relieves menstrual discomfort • Stretches thighs • Relieves mild depression

Do not practise this asana if you have groin, hip or knee concerns.

1 Sit with your legs extended in front of you, hands resting on the floor behind. Gently bend your knees and press the soles of your feet together.

1

3 Exhale and gently ease your knees down towards the floor. Your hips will open while you lengthen your spine.

2 Bring your hands to the front and clasp your feet. Keep shoulders relaxed

2

4 Release the pose by raising your knees up to your chest and sliding your hands up to the knees.

Ease knees towards floor 3

Lengthen spine

DAY 4

3

21

half twist 7

1 Sit on the floor, feet together, legs extended in front of you. Place your hands on the floor beside your hips.

Practise this gentle Half Twist again today, holding the final position a little longer if possible.

9

2

1

• Massages digestive organs, aiding elimination

half bridge pose

2 Inhale to lengthen the spine and press your sitting bones into the floor. Exhale and bend your right knee, drawing it towards your chest. Place your right foot on the floor just outside your left knee.

3 Place your right hand on the floor behind you and bring your left hand over to clasp your left knee.

Look over right shoulder

• Stimulates lymph flow

4 Gently twist your head and neck to the right, looking over your shoulder if possible. Hold for a count of 15. Return to the original position and repeat on the other side.

• Relieves menstrual pain

DAY

3

22

• Improves circulation

• Opens lungs

2 Gently lift your hips and lower back off the floor, as you exhale. Place your hands just above your hips for support, if you wish.

Keep knees apart 2

• Energises, tones & strengthens glutes & legs

corpse pose 1 Lie on your stomach on the floor, head turned to one side.

1

10

The Bow Pose, or Dhanurasana, is a powerful backbend. Today we will begin with a less intense adaptation of the full pose.

• Tones whole body

Feet aligned with hips

Shoulders flat on floor

4

bow pose

• Strengthens spine

Skip this asana if you have any neck injuries or concerns. Do not use neck pillows or support in this pose.

1

• Stimulates thyroid gland

Keep toes up 3

8

The Half Bridge Pose, or Setu Bandhasana, is a relatively easy backbend. Today we will learn a gentle version of the classic pose.

• Opens chest

• Strengthens immune system • Calms nervous system

1 Lie on your back, knees bent and feet flat on the floor. Place your arms along your sides, palms facing downwards.

This pose should not be practised if you have high blood pressure, heart concerns or lower back pain or injury.

2 Turn your head to the front, inhale and gently lift your chest, head, arms and legs off the floor. Hold for the count of 5, breathing in position, and then allow the legs and upper body to sink back down to the floor.

2

After you have been through all the poses in today’s session and repeated them as set out below, set aside 5–10 minutes to enjoy the complete relaxation of the Corpse Pose. • Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles

TODAY’S ROUTINE AFTER you have learned the poses for today, perform them all in a flowing dancelike sequence. Practise the Corpse Pose just once at the end of your routine.

of your feet, scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind

1 2 3 4 5 6 7 8 9 10

and body. Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

SIDE BEND TRIANGLE POSE STANDING FORWARD BEND WARRIOR II NECK STRETCH BOUND ANGLE POSE HALF TWIST BOW POSE HALF BRIDGE POSE CORPSE POSE

Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 5 times Repeat 3 times Repeat 3 times Repeat 3 times 5–10 minutes

DAY

3

23

Sleep

complete breath standing 1

1

Relax upper body, let chin sink to chest

2

We begin again today with this simple stretch that unites breathing and movement.

you will notice another of yoga’s most important benefits: improved quality of sleep.

Raise chin, gently arch backwards

• Strengthens spine

2 Begin a long, deep breath as you slowly raise your chin and arms, palms facing upwards. Lifting your arms opens your lungs allowing the air to flow in.

• Tones & firms bust 1

1 Stand in Mountain Pose with feet slightly apart. Raise your arms to shoulder height in front of you, then bring them round behind your back and clasp your hands. Arch backwards to open the chest. Hold for a count of 10, breathing in position.

• Tones arms & upper body • Improves balance & posture

lie awake or sleep badly because our daily

3

4

lives leave us feeling stressed and anxious and unable to relax sufficiently to sleep well.

DAY

4

Research shows that yoga is an effective treatment for insomnia because it addresses both the physical and psychological concerns that are the bane of restful sleep. As the days go by, you will notice that you have less trouble falling asleep, sleep for longer without interruption, and wake up feeling more refreshed. A restful night’s sleep leaves you feeling calm yet alert, more able to deal with problems and open to the joys of daily life.

• Relieves tension in neck & shoulders • Realigns spine

Sleep experts recommend that adults get seven to nine hours a night, but many of us

Try to move a little deeper into the stretch both as you arch backwards and bend forwards toward your knees.

• Tones & firms arms

1 Stand in Mountain Pose. Exhale slowly through the nose, contracting your abdomen and relaxing your shoulders and neck. Let your chin sink towards your chest.

• Increases energy & focus

As you progress through this 30-day course

chest opener

2

3 At the same time, rise up on your toes until your arms are fully extended above your head. Bring your hands together if you feel able. Hold for a count of five.

Reach for the sky on tips of toes

4 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat 5 times.

2

2 Gently bend forwards, raising your arms behind your back. Don’t worry how far you are bending, just feel the stretch, and listen to your body to avoid over-stretching. Hold for a count of 20 as you breathe, and then exhale as you return to an upright position.

Keep legs straight Lower arms gracefully and sink down onto heels

The aim is to bring your head towards the knees. Don’t worry if you can’t bend as far as shown in the illustration. You will become more flexible as the days pass

DAY

4

25

GODDESS pose 1

3

The Goddess Pose, or Utkata Konasana, is a wide-legged squat that will strengthen your hips and thighs.

1 Stand in Mountain Pose. Bring your legs wide apart, and turn your toes out as far as is comfortable. Inhale and raise your arms to shoulder height, palms facing down.

• Opens hips & groin • Strengthens thighs • Increases overall body strength

standing forward bend 4

neck stretch 1 Stand in Mountain Pose, with your feet just slightly apart.

We return to this intensive stretch. Without straining, try to bring your nose a little closer to your knees than yesterday.

5

1

1 Sit on the floor, legs drawn up in the lotus or half lotus position, or simply crossed. Keep the spine straight and drop your head forwards so that your chin is resting on your chest.

Remember to move slowly and gently in this pose, as you remove built-up tension from the neck and shoulders.

• Stretches hamstrings

3 Roll your chin to your chest again and take your left ear to your left shoulder. Repeat 3–5 times.

DAY

4

26

3 Keep your knees pulled back, to prevent injury. Your hips will open as you lengthen your spine. If you need to rest your arms, bring your palms together in prayer position. Hold position for 20–30 seconds.

seated forward bend 6

If possible, deepen the squat until your thighs are parallel to the floor

To come out of the pose, place your hands on hips, and slowly raise your upper body to standing position as you exhale.

3

4

• Promotes relaxation

2 Inhale as you raise your arms parallel above your head, palms facing inwards.

3 Exhale as you fold forwards from the hips. Grasp your elbows, and bring your nose as close to your knees as is comfortable. You may bend your knees slightly if the stretch is too intense. Hold for a count of 20, breathing in position.

3

• Relieves headaches

2

2

4 Drop your chin to your chest and then lift your head, to release tension from your neck. Repeat 3–5 times.

• Releases tension in neck & shoulders

Keep feet parallel

3

2

• Strengthens back muscles • Tones digestive organs

If you have had knee or hip surgery this pose should only be attempted if your medical advisor approves. Skip if in doubt.

1

1

• Can relieve headaches

2 Exhale and lower yourself into a squat position. Bend your arms to 90 degrees, palms facing forwards.

2 Roll your head to the right, taking your right ear down towards your right shoulder.

Bend from the hips, like a hinge, keeping the back straight

1

Raise chin and lean back gently

• Improves digestion • Can help with infertility, high blood pressure & insomnia • Relieves menstrual discomfort & menopause symptoms

2 Inhale as you gracefully raise your arms above your head. Raise your gaze to gradually arch your body back, and hold for 2–3 breaths.

2

We return to this Seated Forward Bend with the aim of deepening the stretch a little further. Gently bend your head as far as comfortable towards your knees. • Strengthens spine

In the full pose the knees are straight. In the meantime you can bend them a little

1 Sit on the floor, feet together, legs extended out in front of you and hands on the floor beside your hips.

Keep toes up

3

3 Exhale as you slowly lower your arms and lean forwards to grasp your knees.

Lower head towards knees

4

Keep legs straight

4 Bend your elbows out as you fold your trunk towards your knees. If you can, deepen the bend a little, bringing your head as close to your knees as possible. Hold for a count of 15. Slowly straighten up and return to the initial pose.

DAY

4

Elbows out

27

raised leg pose 7

This gentle pose works wonders on your abs while strengthening your lower back.

1 Lie on your back with legs and arms straight. Your feet should be together and palms facing downwards on the floor next to your body.

1

• Improves digestion • Strengthens back & hip & thigh muscles • Energizes reproductive organs

9

1 Lie flat on your stomach, head turned to the side, arms extended along your sides.

1

Today we will build on this back stretch, gradually increasing the intensity.

2 Turn your head and rest your forehead on the floor. Place your hands, palms down, at shoulder level. Relax your thighs.

2

1

3 Slowly raise both legs from the floor without bending your knees until they are at right angles with your body. Hold the pose for the count of 5.

• Tightens stomach muscles

cobra pose

2 Slowly raise your right leg until it is at a right angle to your body. Push into the floor with your hands. Hold for a count of 5, and then lower the leg to the floor. Repeat with the left leg.

4 Gently lower your legs to the floor without bending the knees.

Toes pressed against floor

3 As you exhale, press into your hands and slowly raise your trunk.

3

• Stretches & strengthens spine

Keep legs straight

• Stimulates brain

3

Thighs may feel tense; relax them. Lift from the back, not the legs

• Tones respiratory & digestive systems

4

• Energizes legs

Be mindful of your shoulders tensing as you lift into this position. Make a conscious effort to relax them once lifted to prevent undue tension.

4

4 Keep lifting your trunk as far as is comfortable. Gently tilt Chin parallel your head backwards until your to floor chin is parallel to the floor. Hold for a count of 15, breathing in position. Gradually lower your trunk to the floor. Do not bend your head back further than shown in the illustration

bow pose 8

1 Lie on your stomach on the floor, head turned to one side.

10

This less intense adaption of the Bow will prepare your back for the full pose which we will learn on Day 9.

2 Turn your head to the front, inhale and gently lift your chest, head, arms and legs off the floor. Hold for the count of 5, breathing in position, and then allow the legs and upper body to sink back down to the floor.

DAY

• Strengthens spine

4

• Tones whole body

28

• Improves circulation

• Opens lungs

corpse pose

1

2

After you have been through all the poses in today’s session and repeated them as set out below, set aside 5–10 minutes to enjoy the complete relaxation of the Corpse Pose. • Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles

TODAY’S ROUTINE AFTER you have learned the poses for today, perform them all in a dance-like sequence. Pause between poses if you need to rest. Practise the Corpse Pose just once at the end of the routine.

of your feet, scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind

1 2 3 4 5 6 7 8 9 10

and body. Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

COMPLETE BREATH STANDING CHEST OPENER GODDESS POSE STANDING FORWARD BEND NECK STRETCH SEATED FORWARD BEND RAISED LEG POSE BOW POSE COBRA POSE CORPSE POSE

Repeat 3 times Repeat 3 times Repeat 5 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 5 times Repeat 3 times 5–10 minutes

DAY

4

29

Mindful focus

mountain pose 1

As we have seen, the Mountain Pose is the starting point of all the standing poses. Let’s take time again today to focus on getting it right.

1 Stand tall with your feet parallel, big toes together. Firm and lengthen your thigh muscles and allow your arms to relax by your sides, palms facing inwards. Push into all four corners of your feet, distributing your weight evenly. Draw your shoulder blades gently back. Your head is lifted, your spine long, tail bone tucked under, chin parallel to the floor. Focus on your breathing as you begin to inhale and exhale through your nose. Your stomach expands with each inhalation, and draws back in with each exhalation. Close your eyes if you are comfortable to, and take 5–8 deep breaths in this position.

Relax shoulders and draw back to open chest

1

modification Press your hands together in front of your chest in the Anjali Mudra, or Prayer Pose. Press the heels of your hands and all ten finger pads together while you draw your hands down towards your waist. Take 5–8 deep breaths in this position.

• Improves balance

Unlike the kind of workout you get at the

• Tones legs • Strengthens spine & abdominal muscles

gym, where the focus is on the physical body and goals are often achieved through gruelling tests of endurance, the exercises you perform in this book are designed to be

warrior I

practised in a calm and mindful way. As you

1 Stand in Mountain Pose, arms by your sides.

begin each session, empty your mind of your daily thoughts and preoccupations and focus

DAY

5

instead on the asanas as you work through them. Try to feel each stretch in all its detail, focusing on your muscles as they lengthen

2

Warrior I, or Virabhadrasana, is a standing forward lunge. It will firm and strengthen your legs and open your chest and heart.

2 Exhale, and take a big step forwards with your left foot. Rotate your right foot about 45 degrees outwards. Place your hands on your hips.

and extend to perform the poses. Train your mind to recognise the release of tension

1

2

3 Inhale and bend your left knee so that it is directly over your left ankle. Raise your arms overhead, bringing your palms together. Keep the heel of your right foot on the ground. Tip your head backwards and look at your hands overhead. Hold for five breaths. Exhale as you return to Mountain Pose. Repeat on the other side.

Tilt head to look up at hands

If you have shoulder injury or pain, high blood pressure or heart concerns, keep your arms parallel to the ground. Skip this pose if you have knee pain or injury until better.

3

and experience the energy that emerges as you exercise. Remind yourself before each practise that in yoga mind and body work together to achieve a lean, toned and flexible body and a calm yet focused mind.

• Strengthens the legs, especially thighs

DAY

• Strengthens spine • Stabilises hips, knees & ankles • Increases lung capacity

Keep back foot flat on floor

Align left knee and ankle

5

31

triangle pose 3

Today we move a step further in the practise of this intense stretch.

• Elongates & strengthens spine

• Stimulates liver, spleen & kidneys

• Tones legs

• Builds strength & determination

bound angle pose 4

1

1 Stand in Mountain Pose, palms pressed together in front of your chest.

2 Step your feet to about 2–3 feet apart. Raise your arms to shoulder level as you inhale, palms facing down.

3 Turn your right foot and leg out to the side to 90 degrees. Turn your left foot slightly towards right heel.

2

1

Press your knees down slightly further today than before, without straining.

• Benefits urinary and reproductive organs

3

1 Sit with your legs extended in front of you, hands resting on floor behind. Gently bend your knees and press the soles of your feet together.

Keep shoulders relaxed 2

Lengthen spine

2 Bring your hands to the front and clasp your feet.

3 Exhale, and gently ease your knees down towards the floor. Hold the most extreme position for a count of 20, breathing in position.

3

• Relieves menstrual discomfort

4

4 Release the pose by raising your knees up to your chest and sliding your hands up to the knees.

• Stretches thigh muscles • Relieves mild depression

Press knees towards floor

half twist If you have a heart condition or high blood pressure do not go beyond Step 4. Repeat on both sides.

4

DAY

5

32

4 Place your left hand on your hip. Exhale as you slide your right arm down your right leg as far as it will go without straining. Keep your chest open.

Turn right foot and leg out

The wider your legs are, the more intense the stretch will be

5

1 Sit on the floor, feet together extended in front of you and hands on the floor beside your hips.

1

This gentle twist not only realigns the spine but will also firm your waistline.

2 Inhale to lengthen the spine and press your sitting bones into the floor. Exhale and bend your right knee, drawing it towards your chest. Place your right foot on the floor just outside your left knee.

5

Rest hand on shin, ankle or the floor, but don’t lean on, or put pressure on knee

5 Extend your left arm close to your ear, keeping your elbow straight. Look straight ahead. Hold for a count of 10, breathing in position. Repeat on the other side.

• Massages digestive organs, aiding elimination

3 Place your right hand on the floor behind you and bring your left hand over to clasp your left knee.

• Stimulates lymph flow • Strengthens immune system • Calms nervous system

Keep toes up

3

4

Look over right shoulder

2

4 Gently twist your head and neck as far as possible without straining to the right. Hold for 5 full breaths. Return to the initial position then repeat on the other side.

DAY

5

33

raised leg pose 6

This pose will strengthen and firm your abs, as well as your lower back, hips and thighs.

• Strengthens spine • Stimulates brain • Tones respiratory & digestive systems

1 Lie on your back with legs and arms straight. Your feet should be together and palms facing downwards on the floor next to the body.

1

half bridge pose

2 Slowly raise your right leg until it is at a right angle to your body. Push into the floor with your hands. Hold for a count of 5, and then lower the leg to the floor. Repeat with the left leg.

8

2

3 Slowly raise both legs from the floor without bending your knees until they are at right angles with your body. Hold for the count of 5.

4 Increase the intensity of this stretch by holding your legs about 2 feet off the ground for the count of 5, then gently lower your legs to the floor.

cobra pose 7

• Stimulates thyroid gland

Thighs may feel tense; relax them. Lift from the back, not the legs

• Stretches & strengthens spine

• Energizes legs

DAY 34

Toes pressed against floor

3

2 Turn your head and rest your forehead on the floor. Place your hands palms downwards at shoulder level. Relax your thighs. 3 As you exhale, press into your hands and slowly raise your trunk.

4 Keep lifting your trunk as far as is comfortable. Gently tilt your head backwards until your chin is parallel with the floor. Hold for a count of 15, breathing in position. Gradually lower your trunk to the floor, one vertebra at a time.

Keep lower legs vertical to floor

corpse Pose

1 Lie flat on your stomach, head turned to the side, arms extended along your sides.

Do not tilt head any further than shown

• Tones respiratory & digestive systems

5

3

4

• Stimulates brain

Arms support strong arch

• Energises, tones & strengthens glutes & legs

4

2

2 Exhale as you gently lift your hips and lower back off the floor. Place your hands just above your hips and lift your body.

• Relieves menstrual pain

Legs straight

1

Today we return to this back stretch, gradually increasing the intensity.

2

• Opens chest

• Energizes legs 3

The Half Bridge Pose stretches the spine, but also reduces feelings of stress and fatigue.

1 Lie on your back, knees bent and feet flat on the floor. Place your arms along your sides, palms facing down.

1

9

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet, scan up to the crown

After you have been through all the poses in today’s session and repeated them as set out below, set aside 5–10 minutes to enjoy the complete relaxation of the Corpse Pose. • Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

TODAY’S ROUTINE REPEAT the poses in a flowing dance-like sequence. Practise the Corpse Pose just once at the end of the routine.

1 2 3 4 5 6 7 8 9

of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and body. Use your breath as your focus to clear

MOUNTAIN POSE WARRIOR I TRIANGLE POSE BOUND ANGLE POSE HALF TWIST RAISED LEG POSE COBRA POSE HALF BRIDGE CORPSE POSE

3 Link your arms under your body and hold for a count of 5, breathing in position. To exit the pose, return your hands to your sides and lower your spine to the floor, one vertebra at a time.

your mind and keep yourself present. Rest for 5–10 minutes.

Hold for 2-3 minutes Repeat 3 times Repeat 3 times Repeat 5 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times 5–10 minutes

DAY

5

35

A yoga diet

complete breath standing 1

We begin again today with this energising breath. Focus on coordinating your breathing and movement, inhaling as you rise onto your toe tips and exhaling as you lower your arms and heels to the floor.

• Increases energy & focus • Strengthens spine • Tones arms & upper body

Along with the air we breath, water, sunshine

• Improves balance & posture

side bend

Relax upper body, let chin sink to chest 1

Steeple or namaste hands

2 1

2

2 Begin a long, deep breath as you slowly raise your chin and arms, palms facing upwards. Lifting your arms opens your lungs allowing the air to flow in.

1 Stand in Mountain Pose. Exhale slowly through the nose, contracting your abdomen and relaxing your shoulders and neck. Let your chin sink towards your chest.

1 Stand in Mountain Pose, hands by your sides. Jump, or step, your feet to about 2 feet apart and inhale as you gracefully raise your arms. Clasp your hands above your head, keeping index fingers straight in a “steeple” position, or pressing the palms together in the “namaste” position. This will increase the stretch a little.

As flexibility increases, change the position of your hands to namaste, with palms pressed together.

• Lengthens spine • Targets “love handles” • Tones arms

Jump or step feet about two feet apart

and sleep, food is an important creator of prana, or “life force.” The food we choose to eat not only influences our physical and mental health, but also reflects our level of development and affects the way we interact

Reach for the sky on tips of toes 3

4

Focus on coordinating your breathing and movement, inhaling as you rise to your toe tips and exhaling as you lower your arms and heels return to the floor.

with the world. The classic yogic diet is pure

DAY

6

(ethical) and vegan, avoiding any foods that involve killing or harming animals. Adhering to this diet facilitates the development of sattva (or “purity,” in Sanskrit), and not only nourishes our bodies but also our minds and souls. Sattvic foods are grown naturally, in harmony with nature, and promote a sense of awareness, love, peace and connection with all other sentient beings. We will discuss the sattvic diet in greater detail on Day Nine.

3 At the same time, rise up on your toes until your arms are fully extended and, if you feel steady, bring your hands together. Hold your breath and count slowly to 5.

2 Exhale and bend slowly to the right. If you feel yourself leaning slightly forwards or backwards, it means you are taking the stretch too far. Hold for the count of 5, then return to centre. Repeat on the other side.

Keep arms straight

2

Only bend as far as is comfortable

4 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat twice.

DAY Lower arms gracefully and sink down onto heels

Distribute weight evenly through both feet

6

37

chest opener 3

Raise chin, gently arch backwards

Move a little deeper into the stretch today, both as you arch backwards and bend forwards towards your knees.

1

• Tones & firms arms • Tones & firms bust

1 Stand in Mountain Pose with feet slightly apart. Raise your arms to shoulder height in front of you, then bring them round behind your back and clasp your hands. Arch backwards to open the chest. Hold for a count of 10, breathing in position.

• Relieves tension in neck & shoulders

2

The aim is to bring your head towards the knees. Don’t worry if you can’t bend as far as shown in the illustration. You will soon be more flexible

• Realigns spine

2 Gently bend forwards, raising your arms behind your back. Don’t worry about how far you are bending, just feel the stretch, and listen to your body to avoid overstretching. Hold for a count of 20 as you breathe, and then exhale as you return to an upright position.

warrior II 5

1 Stand in Mountain Pose, palms pressed together in front of your chest.

neck stretch 1

6

Warrior II is a gentle lunge that opens the chest, shoulders and hips and tones the legs.

• Releases tension in neck & shoulders

• Strengthens hips • Tones legs

1

This pose relieves stiffness in the neck and shoulders.

2

1 Sit on the floor, legs drawn up. Keep the spine straight and drop your head gently forwards so that your chin is resting on your chest.

• Relieves headaches

• Opens & strengthens chest & shoulders

• Promotes relaxation

• Tones abs

Keep legs straight

2 Step your feet widely apart. Place your hands on your hips.

2 Roll your head to the right, taking your right ear down towards your right shoulder.

2

3

standing forward bend 4

1 Stand in Mountain Pose, with your feet just slightly apart.

2 Inhale as you raise your arms parallel above your head, palms facing inwards.

We return to this intensive stretch. Without straining, try to bring your nose a little closer to your knees than previously.

Bend from the hips, like a hinge, keeping the back straight

3 Exhale as you fold forwards from the hips. Grasp your elbows, and bring your nose as close to your knees as is comfortable. You may bend your knees slightly if the stretch is too intense. Hold for a count of 20, breathing in position. In the full pose the legs are straight. In the meantime you can bend them a little

1

• Strengthens back muscles

DAY

• Stretches hamstrings

6

• Tones digestive organs

38

• Can relieve headaches

2

3

To come out of the pose, place your hands on hips, and slowly raise your upper body to standing position as you exhale.

3 Turn your left foot out 90 degrees. The heel of your left foot should line up with the arch of your right foot. Left foot turned out

Right foot faces forwards

3 Roll your chin to your chest again and take your left ear to your left shoulder. Repeat 3–5 times.

3

4

Look along left arm

4 Extend your arms out parallel to the floor and bend your left knee. Ideally your thigh is parallel to the floor, and your left knee is stacked over the left ankle. Hold for the count of 10, breathing in position. Repeat on the other side.

Keep arms level

4 Drop your chin to your chest and then lift your head, to release tension from your neck. Repeat 3–5 times. Push down gently from the centre of the body.

4

DAY

6

39

7

seated forward bend

1 Sit on the floor, feet together, legs extended out in front of you and hands on the floor beside your hips.

Today we will take this intense forward bend a step further.

1

2

• Improves digestion • Can help with infertility, high blood pressure & insomnia

4

• Relieves menstrual discomfort & menopause symptoms

plank pose

Lengthen spine

3 Exhale as you lower your arms and grasp your knees. Bend your elbows out as you fold towards your knees. Hold for a count of 15. Return to initial pose.

5

5 Lower your forehead as close as possible towards your knees. Hold for a count of 10.

The plank pose, or Phalakasana, resembles a push-up at its full extent. It strengthens core muscles, as well as arms, back and buttocks.

6

40

The Sanskrit name for this pose, Apanasana, explains its purpose: apana means “downward-flowing life force” and refers to the body’s ability to eliminate impurities through the lungs and excretory systems. • Provides relief from indigestion, bloating, acid reflux, flatulence & constipation

legs extended. Draw your left knee up towards your chest. Clasp your hands around the knee. Gently squeeze your leg towards you. Repeat with the other leg.

2

2 Return to the first position on your back. Now draw both knees up towards your chest. Clasp your hands around the knees. Gently squeeze your legs towards you.

3

3 Let your legs drop down

gently to the floor. Leave your knees bent about 45 cm (18 inches) apart. Relax into the floor and take 2–3 complete breaths.

corpse pose

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet,

• Tones abs & glutes

10 Keep glutes tense to prevent pelvic sagging 2

3

2 Move onto all fours, and tuck your hips, as though bringing your pelvis up towards your ribs. Keep your shoulders and knees aligned with your hips.

3 Inhale and extend your legs, rise onto your toes, locking your knees and elbows and keeping your body as straight as possible. Hold for the count of 15, breathing in position.

After you have been through all the poses in today’s session and repeated them as set out below, set aside 5–10 minutes to enjoy the complete relaxation of the Corpse Pose. • Relaxes mind & body after physical exertion

If you have weakened or painful wrists, use the forearms instead of the palms as your front grounding point.

1 Lie on your back with your

1

• Improves symptoms of IBS

• Strengthens arms, shoulders, back & legs

Shoulders, hands & knees aligned

DAY

9

Aim your forehead towards your knees. Feel your back stretch but do not strain it

1

1 Kneel on the floor. Place your hands on your thighs and lengthen your spine.

knees-to-chest pose

3

4 Inhale as you arch backwards, as in step 2. Exhale as you lower your arms and lean forwards to grasp your toes. If you can’t reach your toes, grasp your ankles or shins.

• Strengthens spine

8

2 Inhale as you raise your arms above your head. Raise your gaze, arch your body back, and hold for 2–3 breaths.

• Promotes deep relaxation • Reduces fatigue

TODAY’S ROUTINE REPEAT today’s poses in a flowing dance-like sequence. Practise the Corpse Pose just once at the end of the routine.

1 2 3 4 5 6 7 8 9 10

scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and body.

COMPLETE STANDING BREATH SIDE BEND STANDING FORWARD BEND CHEST OPENER WARRIOR II NECK STRETCH SEATED FORWARD BEND PLANK POSE KNEES-TO-CHEST POSE CORPSE POSE

Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat twice Repeat 3 times Repeat 3 times 5–10 minutes

DAY

6

41

Catch-Up

mountain pose 1

Draw shoulder blades back, opening chest

The Mountain Pose is performed at the start of a practise session because it focuses your attention inward. It also highlights the importance of a strong, balanced posture.

1 Stand with your feet parallel, as close together as is comfortable. Breathe slowly and deeply through the nose. Firm and lengthen your thigh muscles. Draw your shoulder blades together slightly. Hold your chin parallel to the ground. Breathe slowly and deeply five times.

side bend 2

Arms straight

This hip stretch will help reduce flabbiness at the waist and hips.

• Lengthens spine • Targets “love handles”

Our catch-up session includes all the asanas

• Improves balance & posture

learned in the last seven days. Today you will

Distribute weight evenly through both feet

• Tones arms

• Tones legs • Strengthens spine & abdominal muscles

practise them all again, repeating each one

1 Stand in Mountain Pose. Step your feet about 2 feet apart and inhale as you raise your arms. Clasp your hands above your head, in either the “steeple” or “namaste” positions. Exhale and bend slowly to the right. Hold for the count of 5, then return to centre. Repeat on the other side. Repeat on both sides twice.

two or three times. Over the last week, you have learned an impressive 21 fundamental asanas, many of which involve the use of

complete breath standing

muscles that you may not have exercised in years, or that manipulate the body in ways that are totally new for you. Take time today

DAY

7

to consider the progress you have made. No two bodies are alike and you may find that

3

This energising warm-up pose combines movement with breathing. 1

some poses are still quite difficult. You may more supple than others so that an exercise that went well yesterday is harder again thing is that you have made progress and that our gentle day-by-day approach is bringing results that you can feel and appreciate.

chest opener Raise chin and gently arch backwards

4 2

Hold your breath and count slowly to 5.

also have discovered that some days you are

today. This is perfectly normal. The important

1 Stand in Mountain Pose. Exhale and let your chin sink to your chest. Inhale as you raise your arms. Rise up on your toes until your arms are fully extended above your head.

• Increases energy & focus

2 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat 5 times.

• Strengthens spine • Tones arms & upper body • Improves balance & posture

Rise up onto toe tips

This intense forward bend stretches the spine and hamstrings.

1

1 Stand in Mountain Pose, feet slightly apart. Interlock your fingers behind your back. Arch backwards and hold for a count of 10, breathing in position. Gently bend forwards, raising your arms behind your back. Hold for a count of 20 as you breathe. Exhale as you return to an upright position. Repeat three times.

• Tones & firms arms • Tones & firms bust

Lower arms gracefully and sink down onto heels

2

• Relieves tension in neck & shoulders

DAY

• Realigns spine

Legs straight

7

43

warrior II 5

1

2 Step your feet widely apart. Place your hands on your hips.

Warrior II is a gentle lunge that strengthen your whole body.

GODDESS pose

1 Stand in Mountain Pose, palms pressed together in front of your chest.

6

The Goddess Pose is a wide-legged squat that will strengthen your thighs.

1 Stand in Mountain Pose. Step your legs wide apart. Inhale and raise arms to shoulder level, palms down. Exhale and move into a squat pose. Bend arms at the elbows so that your palms face forwards, or hold in the prayer position. Hold for 20–30 seconds. Repeat twice.

triangle pose 8

• Opens hips & groin

• Tones legs

• Strengthens thighs

• Opens & strengthens chest & shoulders

• Increases overall body strength

• Strengthens the legs, especially thighs • Strengthens spine

9

• Builds strength & determination 1

• Stabilises hips, knees & ankles This standing forward lunge will strengthen your legs and open your chest and heart.

• Increases lung capacity

1 Stand in Mountain Pose. Exhale and take a big step forwards with your right foot. Rotate your left foot 45 degrees outwards. Place hands on hips.

1

1 Stand in Mountain Pose, palms pressed together in front of your chest.

2

• Strengthens hips

warrior I

We return to • Elongates & strengthens spine this intense • Tones legs stretch. • Stimulates liver, spleen & kidneys

2

• Tones abs

If possible, deepen the squat until your legs are parallel to the floor

2 Inhale and bend your right knee so that it is directly over your right ankle. Raise your arms overhead, bringing your palms together. Keep the heel of your left foot on the floor. Tip your head backwards and look at your hands overhead. Hold for five breaths.

3

3 Turn your left foot out 90 degrees. The heel of your left foot should line up with the arch of your right foot.

standing forward bend 7

Right foot faces forwards 4

DAY

7

44

4 Extend your arms out parallel to the floor and bend your left knee. Ideally your thigh is parallel to the floor, and your left knee is stacked over the left ankle. Look along your left arm. Hold for the count of 10, breathing in position. Repeat on both sides twice.

Look along left arm

1

We return to this intensive stretch. Without straining, bring your nose as close to your knees as possible. • Strengthens back muscles

Keep arms level

1 Stand in Mountain Pose. Inhale as you raise your arms parallel above your head, palms facing inwards. 2 Exhale as you fold forward from the hips. Grasp your elbows, and bring your nose as close to your knees as is comfortable. Hold for a count of 20, breathing in position. Repeat twice.

• Stretches hamstrings

2

• Tones digestive organs

Push down gently from the centre of the body

• Can relieve headaches

Bend from the hips, like a hinge, keeping the back straight

2 Step your feet to about 2–3 feet apart. Raise your arms to shoulder level as you inhale, palms facing down.

3 Turn your right foot and leg out to the side to 90 degrees. Turn your left foot slightly towards right heel.

The wider your legs are, the more intense the stretch will be

4 Place your left hand on your hip. Exhale as you slide your right arm down your right leg as far as it will go without straining. Keep your chest open. 5 Extend your left arm close to your ear, keeping your elbow straight. Look straight ahead. Hold for a count of 15, breathing in position. Repeat on both sides twice.

3

Turn right foot and leg out

2

Exhale as you return to Mountain Pose. Repeat on the other side. Repeat twice more on both sides.

4

5

Rest hand on shin, ankle or the floor, but don’t lean on, or put pressure on your knee

DAY

7

45

staff pose The Staff Pose is the basis of many seated poses.

Spine straight

1

10

bound angle pose

1 Sit on the floor, legs extended. Place your hands on the floor next to the hips, fingers forwards. Inhale, draw your shoulder blades together and look straight ahead. Keep toes pointing upwards. Hold for five breaths.

11

Keep toes up

Hands flat on floor

• Strengthens spine

• Tones digestive organs & can relieve heartburn

neck stretch 12

This pose relieves tension and stiffness in the neck and shoulders.

• Relieves menstrual discomfort

2 Inhale and lift your arms overhead, palms inward. Hold for 3–5 breaths.

• Stretches thighs, lower back & abdominal muscles

This stretch opens the hips and lengthens the muscles in the inner thighs. • Benefits urinary and reproductive organs

Arms parallel above head

2

1 Sit with your legs extended, hands resting on floor behind. Gently press the soles of your feet together. Clasp your feet with your hands.

1

2 Exhale, and ease your knees down towards the floor. Hold for a count of 20, breathing in position. Repeat three times.

2

• Stretches thigh muscles • Relieves mild depression

DAY

7

46

• Promotes relaxation

• Can help with infertility, high blood pressure & insomnia • Relieves menstrual discomfort & menopause symptoms

3

• Stimulates lymph flow

2 Roll your head to the right, taking right ear down towards right shoulder. Roll your chin to chest again and take your left ear to your left shoulder. Repeat 3–5 times.

3 Drop your chin to your chest and then lift your head, to release tension from your neck. Repeat 3–5 times.

4

4 Inhale as you arch backwards, as in step 2. Exhale as you lower your arms and lean forwards to grasp your toes. If you can’t reach your toes, grasp your ankles or shins.

1 Sit on the floor, feet together extended in front of you and hands on the floor beside your hips.

1

This gentle twist not only realigns the spine but will also firm your waistline.

• Massages digestive organs, aiding elimination

1 Sit on the floor, legs drawn up. Keep the spine straight and drop your head forwards so that your chin is resting on your chest.

2 Inhale as you raise your arms above your head. Raise your gaze, arch your body back, and hold for 2–3 breaths.

2

• Strengthens immune system • Calms nervous system

3 Exhale as you lower your arms and grasp your knees. Bend your elbows out as you fold towards your knees. Hold for a count of 15. Return to initial pose. 3

Aim forehead towards knees. Feel back stretch but do not strain it.

• Improves digestion

14

• Releases tension in neck & shoulders • Relieves headaches

Try to bend a little further forwards each time you practise this stretch.

half twist

2

1 Sit on the floor, feet together, legs extended in front of you and hands on the floor beside your hips.

1

• Strengthens spine

Press knees towards floor

Don’t roll your head in a full circle as this will put unnecessary strain on your spine and nervous system.

1

13

seated forward bend

3 Place your right hand on the floor behind you and bring your left hand over to clasp your left knee.

3

5

5 Lower your forehead as close as possible towards your knees. Hold for a count of 10. Repeat both positions twice more.

2 Inhale to lengthen the spine and press your sitting bones into the floor. Exhale and bend your right knee, drawing it towards your chest. Place your right foot on the floor just outside your left knee.

4

2

4 Gently twist your head and neck as far as possible without straining to the right. Hold for 5 full breaths. Return to the initial position then repeat twice more on each side.

DAY

7

47

plank pose 15

The Plank Pose strengthens core muscles, as well as arms, back and buttocks.

1 Kneel on the floor. Place your hands on your thighs and lengthen your spine.

2 Move onto all fours and keep your hips tucked under, as though bringing your pelvis up towards your rib cage.

1

Shoulders, hands & knees aligned

half bridge pose

2

18

1 Lie on your back, knees bent and feet flat on the floor. Place your arms along your sides, facing down, and push your hips up towards the ceiling.

• Tones abs & glutes

raised leg pose 16

This pose is great for firming abs, hips and thighs. 1

• Tightens abs • Improves digestion • Strengthens back & hip & thigh muscles • Energizes reproductive organs

DAY

7

48

3 Inhale and extend your legs, rise onto your toes, locking your knees and elbows and keeping your body as straight as possible. Hold for the count of 20, breathing in position. Repeat twice.

1 Lie on your back with legs and arms straight. Raise your right leg until it is at a right angle to your body. Hold for a count of 5, then lower the leg to the floor. Repeat with the left leg.

2 Slowly raise both legs from the floor without bending your knees until they are at right angles with your body. Hold the pose for the count of 5, then lower legs to the floor. Repeat three times. Keep legs straight

2

Keep glutes tense to prevent pelvic sagging

1

2 Link your arms under your body and hold for a count of 5, breathing in position. To exit the pose, return your hands to your sides and lower your spine to the floor, one vertebra at a time. Repeat twice.

17

This pose helps relieve digestive problems. • Provides relief from indigestion, bloating acid reflux, flatulence & constipation

1 Lie on your back with your

2

legs extended. Draw your left knee up towards your chest. Clasp your hands around the knee. Gently squeeze your leg towards you. Repeat with the other leg.

corpse pose 1

• Improves IBS symptoms

2 Now draw both knees up towards your chest and clasp your knees. Squeeze your legs towards you. Repeat steps 1 and 2 twice.

2

• Relieves menstrual pain • Stimulates thyroid gland

19

Today we will build on this back stretch, gradually increasing the intensity.

• Stretches & strengthens spine • Stimulates brain • Tones respiratory & digestive systems • Energizes legs

1

1 Lie flat on your stomach, head to the side, arms by your sides. Turn your head and rest your forehead on the floor. Place your hands palms down at shoulder level. 2 As you exhale, press into your hands and slowly raise your trunk. Toes pressed against floor

Gaze down

knees-tochest pose

cobra pose

• Opens chest

• Energises, tones & strengthens glutes & legs

Lengthen spine

3

• Strengthens arms, shoulders, back & legs

The Half Bridge Pose stretches the spine, but also reduces feelings of stress and fatigue.

20

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the corpse pose.

2

3 Keep lifting your trunk as far as is comfortable. Gently tilt your head backwards until your chin is parallel with the floor. Hold for a count of 15, continuing to breathe. Gradually lower your trunk to the floor. Repeat twice.

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet,

scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and body.

Do not bend your head back further than shown in the illustration

Chin parallel with floor

3

Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

• Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

DAY

7

49

Breathing

1

complete breath standing Learning to breath correctly, in step with the asanas as you practise them, will greatly enhance the benefits you draw from the poses.

• Increases energy & focus • Strengthens spine

After yesterday’s strenuous “catch-up”

• Tones arms & upper body • Improves balance & posture

session, today will be less demanding

Relax upper body, let chin sink to chest 1

2

1 Stand in Mountain Pose. Exhale slowly through the nose, contracting your abdomen and relaxing your shoulders and neck. Let your chin sink towards your chest.

3

4

2 Begin a long, deep breath as you slowly raise your chin and arms, palms facing upwards. Lifting your arms opens your lungs allowing the air to flow in.

3 At the same time, rise up on your toes until your arms are fully extended above your head. Bring your hands together if you feel able. Hold for a count of five.

physically, but no less important as we focus

Reach for the sky on tips of toes

on breathing techniques. Breathing correctly is very important, not just during your yoga

standing forward bend

practise but in every moment of your life. A slow breath that draws the air deep into your lungs delivers more oxygen to the

DAY

8

blood, fuelling your muscles and enhancing concentration. It improves all-round cardiovascular function, lessening stress on the heart. It also calms the mind, relieving

2

1 Stand in Mountain Pose, with your feet just slightly apart.

2 Inhale as you raise your arms parallel above your head, palms facing inwards.

Lifting the arms slowly as you inhale allows the air to flow deep into your lungs

Today we will combine slow, deep breathing with the movements in this forward bend. By breathing deeply and correctly through the asana, you will be able to take the stretch further.

stress and anxiety in an entirely natural Breathe slowly and deeply as you hold the full position

way. Yogis refer to the practise of improving their breathing as Pranayama. In Sanskrit Prana means “life force,” while ayama means “control,” which underlines how central correct breathing is to the yogic way of life.

4 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat 5 times.

3 Exhale as you fold forward from the hips. Grasp your elbows, and bring your nose as close to your knees as is comfortable. You may bend your knees slightly if the stretch is too intense. Hold for a count of 20, breathing in position. To come out of the pose, place your hands on hips, and slowly raise your upper body to standing position as you exhale. Repeat twice more.

• Strengthens back muscles • Stretches hamstrings • Tones digestive organs • Can relieve headaches

1

2

Lower arms gracefully and sink down onto heels

3

DAY

8

51

half lotus pose 3

The Half Lotus, or Ardha Padmasana, is a classic seated pose that opens the hips and stretches the knees and ankles. • Builds flexibility in hips, knees & ankles

1 Sit in Staff Pose, lengthening your spine from the tailbone through to the top of your head.

Skip this pose, or consult your medical advisor before attempting it, if you have acute knee injury or if you have had a knee or hip replacement.

1

• Strengthens spine & abs • Improves posture • Increases energy

2

2 Bend the right knee, clasp the foot with both hands, and place your foot on top of your still outstretched left leg as far up your thigh as possible (your goal is to place it in the hip crease).

3 Bend your left knee, pull the leg in and tuck the heel under your right leg with the heel up against your groin. Place your hands on your knees, with fingers in the chin mudra.

belly BREATHING

modifications Initially you may find that the Half Lotus is not easy. In that case, move from the Staff Pose to a simple crosslegged position with hands on knees, and fingers in the chin mudra. If your knees are higher than your hips, or if you feel any discomfort in your knees or hips, sit on a folded blanket. Lengthen your spine, relax your shoulders and focus on your breathing.

5

1

Also known as Deep Abdominal Breathing or Diaphragmatic Breathing, this exercise will help strengthen your diaphragm leading to more efficient breathing throughout the day. • Brings more oxygen into the blood

4

Alternate-Nostril Breathing, or Nadi Shodhana, clears the nasal passages, increasing the flow of prana, or “life force” through the body.

• Relieves stress • Enhances mental function

DAY

8

52

• Soothes nervous system • Promotes calmness & sleep • Boosts energy

2 You should be able to feel your belly expand with the breath. Now gently breathe out through your partly closed mouth, tightening

your stomach muscles as you exhale to push the air out of the stomach. Repeat slowly and calmly for 2–3 minutes.

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet, scan up to the crown of your head, releasing tension in your joints and muscles along the

way. Invite peace into your mind and body. Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

• Calms nervous system, reducing heart rate

In the chin mudra, or “seal of consciousness,” the thumb and index finger are lightly touching at the tips

corpse pose

alternatenostril breathing

inhale slowly and deeply through your nose. Inhale calmly until you cannot take in more air comfortably.

2

• Massages abdominal organs, improving digestion & lymphatic drainage

3

1 Lie on the floor face up in the Corpse Pose. Place your hands palms downwards over your belly just below the ribcage and

• Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

1 Sit in the Half Lotus Pose, or in a simpler cross-legged position if the Half Lotus is not comfortable for you yet. Place your hands on your knees in the shuni mudra, or “seal of patience”.

In the shuni mudra, or “seal of patience,” the thumb and second finger are lightly touching at the tips

1

2 Exhale through your left nostril as you use your thumb to close your right nostril. Inhale slowly and deeply through the left nostril. Now use your ring and little finger to close your left nostril and slowly exhale through your right nostril. Inhale through the right nostril, then close it with your thumb. Exhale through the left nostril. This is one complete breathing cycle. Repeat 7 times.

6

Corpse Pose, or Shavasana, is the ideal moment to focus on your breathing.

2

DAY

8

53

Eating well

1

complete breath standing

side bend

Relax upper body, let chin sink to chest 1

2

2

2 Begin a long, deep breath as you slowly raise your chin and arms, palms facing upwards. Lifting your arms opens your lungs allowing the air to flow in.

1 Stand in Mountain Pose. Exhale slowly through the nose, contracting your abdomen and relaxing your shoulders and neck. Let your chin sink towards your chest.

although if you are too heavy you will lose weight if you follow its precepts. It is a vegan diet based on fresh, in-season and preferably locally-grown foods that are prepared with

1 Stand in Mountain Pose, hands by your sides. Jump, or step, your feet to about 2 feet apart and inhale as you gracefully raise your arms. Clasp your hands above your head, keeping index fingers straight in a “steeple” position, or pressing the palms together in the “namaste” position. The latter will increase the stretch a little.

1

We begin our practise again today with this energising breath.

The yoga diet is not about weight loss,

Steeple or namaste hands

care and attention to colour, texture and

This is a great warm-up pose that will do wonders for your waistline.

• Lengthens spine • Targets “love handles” • Tones arms

Jump or step feet about 2 feet apart

flavour. A yoga meal is not gobbled down in front of the TV, but consumed, preferably in Reach for the sky on tips of toes

the company of friends or family around a communal table, in a relaxed atmosphere.

3

A typical day might start with hot water

4

Focus on coordinating your breathing and movement, inhaling as you rise to your toe tips and exhaling as you lower your arms and heels return to the floor.

and lemon juice, a green or ginger tea, or

DAY

9

another herbal or yerba mate tea. Breakfast could be a porridge made with oats, quinoa, rice or millet and topped with fresh berries. Ideally, lunch will be the main meal of the day, and should feature vegan proteins, such as sprouted grains, beans (chickpeas, cannellini, etc) or tofu, accompanied by raw or cooked vegetables. Cooking fats should be plantbased, such as olive oil. We will continue our discussion on Day Ten.

• Increases energy & focus • Strengthens spine • Tones arms & upper body • Improves balance & posture

3 At the same time, rise up on your toes until your arms are fully extended and, if you feel steady, bring your hands together. Hold your breath and count slowly to 5.

2 Exhale and bend slowly to the left. If you feel yourself leaning slightly forwards or backwards, it means you are taking the stretch too far. Hold for the count of 5, then return to centre. Repeat on the other side.

Keep arms straight

2

Only bend as far as is comfortable

4 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat.

DAY Lower arms gracefully and sink down onto heels

Distribute weight evenly through both feet

9

55

triangle pose 3

We return again to the Triangle Pose, an asana that delivers a great workout to your core muscles.

• Elongates & strengthens spine

• Stimulates liver, spleen & kidneys

• Tones legs

• Builds strength & determination

bound angle pose

• Opens the heart

4

1

1 Stand in Mountain Pose, palms pressed together in front of your chest

2 Step your feet to about 2–3 feet apart. Raise your arms to shoulder level as you inhale, palms facing down.

3 Turn your right foot and leg out to the side to 90 degrees. Turn your left foot slightly towards the right heel.

1 Sit with your legs extended in front of you, hands resting on floor behind. Gently bend your knees and press the soles of your feet together.

1

Press your knees down slightly further today than before, without straining.

3 Exhale, and gently ease your knees down towards the floor. Hold the most extreme position for a count of 20, breathing in position.

• Benefits urinary and reproductive organs

3

• Relieves menstrual discomfort

If you have a heart condition or high blood pressure do not go beyond Step 4. Repeat on both sides.

half twist Turn right foot and leg out

The wider your legs are, the more intense the stretch will be

5 Extend your left arm close to your ear, keeping your elbow straight. Look straight ahead. Hold for a count of 15, breathing in position. Repeat on the other side.

DAY

9

56

4

4 Place your left hand on your hip. Exhale as you slide your right arm down your right leg as far as it will go without straining. Keep your chest open.

5

Rest hand on shin, ankle or the floor, but don’t lean on, or put pressure on your knee

If you feel you can no longer keep your chest open, then you may be going too low too soon. Release the stretch slightly until you are able to keep the chest open.

5

1 Sit on the floor, feet together extended in front of you and hands on the floor beside your hips.

3 Place your right hand on the floor behind you and bring your left hand over to clasp your left knee.

• Stimulates lymph flow • Strengthens immune system • Calms nervous system

4

Press knees towards floor

1

You can maximise the benefits of the Half Twist by holding the pose for longer; 30 to 60 seconds in the full pose delivers great benefits.

• Massages digestive organs, aiding elimination

Lengthen spine

4 Release the pose by raising your knees up to your chest and sliding your hands up to the knees.

• Stretches thigh muscles • Relieves mild depression

2

2 Bring your hands to the front and clasp your feet.

3 2

Keep shoulders relaxed

Keep toes up

2 Inhale to lengthen the spine and press your sitting bones into the floor. Exhale and bend your right knee, drawing it towards your chest. Place your right foot on the floor just outside your left knee.

3

4

Look over right shoulder

2

4 Gently twist your head and neck as far as possible without straining to the right. Hold for 5 full breaths. Return to the initial position then repeat on the other side.

DAY

9

57

raised leg pose 6

This gentle pose also helps resolve stomach disorders such as acidity, indigestion and constipation.

1 Lie on your back with legs and arms straight. Your feet should be together and palms facing downwards on the floor next to the body.

bow pose

2 Slowly raise your right leg until it is at a right angle to your body. Push into the floor with your hands. Hold for a count of 5, and then lower the leg to the floor. Repeat with the left leg.

1

8

2

1

Today we will practise the full Bow Pose.

2

• Strengthens spine • Tones whole body

1 Lie on your stomach on the floor, head turned to one side.

2 Turn your head to the front. Inhale and reach behind you to clasp the tops of your feet with your hands as you raise your chest off the floor.

• Opens lungs • Improves circulation

• Tightens stomach muscles • Improves digestion • Strengthens back & hip & thigh muscles

3 Slowly raise both legs from the floor without bending your knees until they are at right angles with your body. Hold the pose for the count of 5.

7

The Cat-Cow Pose, or Viralasana, is a simple pose which is great for relieving tension through the spine. Match your breath with your movement to maximise the benefits it offers.

• Relieves tension in back, neck & shoulders

DAY

9

58

• Reduces symptoms of PMS • Improves digestion • Improves flexibility of spine

4

1 Start on your hands and knees, eyes looking down at the floor. Align your wrists with your shoulders and your knees with your hips. Flatten your back by lifting your stomach up towards your spine. Ensure your toes are untucked.

2 Inhale as you slowly lift your head and tail bone, moving the chest forwards and taking the shoulders back, so that your back is concave.

1

3 Exhale as you lower your head and tailbone, raising your abdomen and arching your spine upwards. Let your head drop gently between your shoulders without forcing your chin towards your chest. Repeat three times.

This pose should not be practised if you have high blood pressure, heart concerns or lower back pain or injury.

Keep legs straight

3

• Energizes reproductive organs

cat-cow pose

4 Gently lower your legs to the floor without bending the knees.

2

Relax neck

Keep feet parallel

3

corpse pose 9

• Promotes deep relaxation • Reduces fatigue

3

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles

After you have been through all the poses in today’s session and repeated them as set out below, set aside 5–10 minutes to enjoy the complete relaxation of the corpse pose. • Relaxes mind & body after physical exertion

modification

3 As you exhale, push your feet into the palms of your hands. As you push, your body will naturally lift, but focus on pushing your feet as opposed to lifting to prevent injury. Hold for 3–5 breaths. Exit by lowering yourself to the ground and releasing your feet from your grasp.

TODAY’S ROUTINE AFTER you have practised all the poses for today, perform them all again in a dance-like sequence. Pause between poses if you need to rest. Practise the Corpse Pose just once at the end of the routine.

1 2 3 4 5 6 7 8

of your feet, scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind

COMPLETE STANDING BREATH SIDE BEND TRIANGLE POSE BOUND ANGLE POSE HALF TWIST CAT-COW POSE BOW POSE CORPSE POSE

If you can’t grasp both feet at the same time, start with one foot and lift one leg at a time.

and body. Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

Repeat 5 times Repeat 5 times Repeat 3 times Repeat 5 times Repeat 3 times Repeat 3 times Repeat 3 times 5-10 minutes

DAY

9

59

Eating well 2

chest opener 1

Today we will take this pose a step further, deepening both the forwards and backwards stretches.

goddess pose

1 Stand in Mountain Pose with feet slightly apart. Raise your arms to shoulder height, and interlock your fingers behind your back as you inhale. Arch backwards to open the chest. Hold for a count of 10, breathing in position.

Raise chin, gently arch backwards

1

2

1

2

According to the yoga diet you should really only eat when you are truly hungry. The delicious healthy meals you consume will keep you feeling satiated and full of energy, allowing your body the time it needs to absorb and assimilate nutrients. This means you probably won’t need to snack between meals. If you feel the need to snack in the afternoons, we would remind you that this may only be habit, or even thirst, rather

DAY

10

• Tones & firms arms • Tones & firms bust • Relieves tension in neck & shoulders • Realigns spine

2 Gently bend forwards, raising your arms behind your back. Feel the stretch, and listen to your body to avoid over-stretching. Hold for a count of 15 as you breathe, and then exhale as you return to an upright position. 3 Raise your arms to your back, your back, as you inhale.. and interlock your fingers behind your back. Arch backwards gently again as far as is comfortable for you. Hold for a count of 5, breathing in position.

fresh water or herbal tea. At dinner time it is important to eat cooked vegetables, including at least one root vegetable, such as beets,

two to three hours before you go to bed.

1 Stand in Mountain Pose. Bring your legs wide apart, and turn your toes out as far as is comfortable. Inhale as you raise your arms to shoulder height, palms face down.

2 Exhale and lower yourself into a squat position. Bend your arms to 90 degrees, palms facing forwards.

3

Gently arch backwards, raising chin and looking up

4

Keep legs straight

finish your meal with some soothing hot soup is lighter than lunch and consumed at least

• Increases overall body strength

3

sweet potatoes, yams or carrots. You can or broth. It is important that the evening meal

• Strengthens thighs

2

4 Now bend forwards again, on the exhalation, raising your arms behind your back. Gently press your nose as close to your knees as you can. Do not strain. Hold for a count of 15, breathing in position. Exhale as you return to an upright position. Repeat all four positions once.

than hunger. During the afternoon and early evening we suggest you drink plenty of

Keep legs straight

• Opens hips & groin

As you practise this pose, be aware of the goddess energy in every part of your life. It marries power and strength with warmth and sustaining love.

The aim is to bring your head towards the knees. Don’t worry if you can’t bend as far as shown in the illustration

3 Keep your knees pulled back, to prevent injury. Your hips will open as you lengthen your spine. If you need to rest your arms, bring your palms together in prayer position. Hold this position for 30 seconds, breathing in position.

DAY

10 61

Warrior I 3

neck stretch

1 Stand in Mountain Pose, arms by your sides.

This standing forward lunge will stretch and strengthen your thighs, calves and ankles, as well as your shoulders, arms and neck.

1

2 Exhale, and take a big step forwards with your left foot. Rotate your left foot about 45 degrees outwards. Place your hands on your hips.

• Strengthens legs, especially thighs • Strengthens spine • Stabilises hips, knees & ankles • Increases lung capacity

• Releases tension in neck & shoulders • Relieves headaches • Promotes relaxation

4

5

This pose can be really helpful in dealing with tension headaches.

1 Sit on the floor, legs drawn up in the lotus or half lotus position, or simply crossed. Keep the spine straight and drop your head forwards so that your chin is resting on your chest.

1

1

Avoid the tendency to collapse the chest and round the spine as you deepen the fold. Keep the spine straight.

• Improves digestion

DAY

3 Inhale and bend your left knee so that it is directly over your left ankle. Raise your arms overhead, bringing your palms together. Keep the heel of your right foot on the ground. Tip your head backwards and look at your hands overhead. Hold for five breaths. Exhale, as you return to Mountain Pose. Repeat on the other side.

10 62

Keep right foot flat on floor

Tilt head to look up at hands

6 3 Roll your chin to your chest again and take your left ear to your left shoulder. Repeat 3–5 times.

This pose stretches and stabilises the pelvis and lower back and can help reduce lower back pain.

3 Exhale as you lower your arms and grasp your knees. Bend your elbows out as you fold towards your knees. Hold for a count of 15. Return to initial pose.

5 Lower your forehead as close as possible towards your shins. Hold for a count of 15. 5

Aim your forehead towards your shins. Feel your back stretch but do not strain it

1

1 Lie on your back with your

legs extended. Draw your left knee up towards your chest. Clasp your hands around the knee. Gently squeeze your leg towards you. Repeat with the other leg.

2

2 Return to the first position

on your back. Now draw both knees up towards your chest. Clasp your hands around the knees. Gently squeeze your legs towards you.

3

4

4 Drop your chin to your chest and then lift your head, to release tension from your neck. Repeat 3–5 times.

2 Inhale as you raise your arms above your head. Raise your gaze, arch your body back, and hold for 2–3 breaths.

4 Inhale as you arch backwards, as in step 2. Exhale as you lower your arms and lean forwards to grasp your toes. If you can’t reach your toes, grasp your ankles or shins.

4

• Relieves menstrual discomfort & menopause symptoms

2

2

3

• Can help with infertility, high blood pressure & insomnia

knees-to-chest pose 3

1 Sit on the floor, feet together, legs extended out in front of you and hands on the floor beside your hips.

• Strengthens spine

2

2 Roll your head to the right, taking your right ear down towards your right shoulder.

seated forward bend

• Provides relief from indigestion, bloating, acid reflux, flatulence & constipation • Improves symptoms of IBS

3

3 Let your legs drop down gently to the floor. Leave your knees bent about 45 cm (18 inches) apart. Relax into the floor and take 2–3 complete breaths.

DAY

10 63

half bridge pose 7

The Half Bridge Pose stretches the spine, but also reduces feelings of stress and fatigue.

1 Lie on your back, knees bent and feet flat on the floor. Place your arms along your sides, palms facing down.

1

2 Gently lift your hips and lower back off the floor as you exhale. Link your arms under your body and hold for a count of 5, breathing in position. To exit the pose, return your hands to your sides and lower your spine to the floor, one vertebra at a time.

CHILD’S POSE 9

The Child’s Pose, or Balasana, is a gentle, restorative asana used to calm the body after more challenging poses. Today we will use it to complete our session.

1

• Relieves menstrual pain

• Stimulates digestion • Stretches lower back

• Stimulates thyroid gland • Energises, tones & strengthens glutes & legs

2

1 Lie on your stomach on the floor, head turned to one side.

3 Unclasp your hands, resting the backs on the floor. Draw your tailbone gently down towards your heels. Feel the stretch in your lower back. Hold the pose for 2–3 minutes and take deep, slow breaths.

modifications

Relax neck and shoulders

Tailbone should be resting on heels

1

The Bow Pose is a powerful back bend. Remember that you can start with one leg at a time if two legs together makes the stretch too intense.

2 Turn your head to the front. Inhale and reach behind you to clasp the tops of your feet with your hands as you raise your chest off the floor.

• Tones whole body • Opens lungs

10 64

• Improves circulation

If you feel uncomfortable with your head on the floor, place a cushion, bolster or folded towel on the floor in front of you, and rest your forehead on that. Some people find it more comfortable to extend their arms out in front of them in the position known as the “Ancient prayer pose.”

3

2

• Strengthens spine

DAY

Keep knees apart if necessary so that your body sinks down between them towards the floor

• Relaxes neck & shoulders

• Opens chest

8

2 Exhale as you fold forward from the hips, bringing your head and chest down gently as far as you can towards the floor. If possible, touch your forehead on the floor.

• Relieves fatigue

2

bow pose

1 Kneel on the floor, big toes touching. Sink back onto your heels, with knees hipwidth apart and spine straight. Clasp one wrist with one hand.

3

3 As you exhale, push your feet into the palms of your hands. As you push, your body will naturally lift, but focus on pushing your feet as opposed to lifting to prevent injury. Hold for 3–5 breaths. Exit by lowering yourself to the ground and releasing your feet from your grasp.

TODAY’S ROUTINE AFTER you have practised the poses for today, perform them all again in a flowing dance-like sequence. Pause between each pose if you need to rest.

1 2 3 4 5 6 7 8 9

CHEST OPENER GODDESS POSE WARRIOR I NECK STRETCH SEATED FORWARD BEND KNEES-TO-CHEST POSE HALF BRIDGE POSE BOW POSE CHILD’S POSE

Repeat 3 times Repeat 3 times Repeat 3 times Repeat 5 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times 2–3 minutes

DAY

10 65

Steeple fingers

Hectic lifestyles

side bend 1

1 Stand in Mountain Pose, hands by your sides. Jump, or step, your feet to about 2 feet apart and inhale as you gracefully raise your arms. Clasp your hands above your head, hugging your head with your biceps. Keep your index fingers straight in a ‘steeple’ position.

This side bend is a great warm up exercise. Try to increase your bend to the side a little more than yesterday.

Standing bow pose 2

The Standing Bow, or Dandayamana Dhanurasana, requires focus, strength and balance. Kick your foot back gently today, and focus on keeping your balance.

Keep arm straight 1

1 Stand in Mountain Pose, hands by your sides. Raise your right foot up behind you and catch the top in the palm of your right hand.

2 Inhale and raise you left arm straight up, palm facing forwards.

2

• Improves circulation to heart & lungs

1

• Increases elasticity of spine

Foot in hand

• Activates digestive system

Most of us are experienced multi-taskers. We work full-time while raising a young

• Lengthens spine

• Improves balance & focus

• Targets “love handles” • Tones arms

family, or we study while holding down a job.

modification

We entertain a circle of friends and travel the

3

Jump or step feet about two feet apart

world for work and pleasure. Later in life, we

3 As you exhale, push your back foot into the palm of your hand.

may find ourselves in the classic “sandwich” situation, caring for teenage children and

Don’t overstretch. Work to your own limits

Focus on something directly in front of you to improve balance.

elderly parents at the same, all the while

DAY

11

holding down a demanding job. It’s easy to Keep arms straight

see how we can get frazzled and anxious and tired! In many ways yoga is the ideal antidote

4 2

to all this busy-ness: your daily 30-minute practise grounds you in yourself, reminding you that you still exist as an individual beyond all the roles you play. It gives you some quality time alone and helps relieve stress while improving your physical health and making you look and feel more attractive.

If you have difficulty keeping your balance, begin by standing next to a wall.

Distribute weight evenly through both feet

2 Exhale and bend slowly to the left, ensuring you don’t lean forwards or back. Hold for a count of 10, breathing in position, then exhale to centre. Repeat on the other side.

4 As you kick your foot up, your body will naturally fold forwards. Keep kicking back until your body becomes parallel with the floor, and your leg is kicked up as far as you can manage. Hold in position for the count of 10, breathing. Repeat on the other side.

Stomach parallel to floor

DAY

11 67

warrior II 1

3

standing forward bend

1 Stand in Mountain Pose, palms pressed together in front of your chest.

4

Warrior II is a gentle lunge that opens the chest, shoulders and hips and tones the legs.

2 Step your feet widely apart. Place your hands on your hips.

• Strengthens hips • Tones legs

bound angle pose

1

1 Stand in Mountain Pose, with your feet just slightly apart.

We return to this intensive stretch. Today we show you the full position, with legs straight and hands on the floor beside your feet.

5

• Tones abs

• Benefits urinary and reproductive organs

• Can relieve headaches

• Relieves menstrual discomfort

3 Turn your left foot out 90 degrees. The heel of your left foot should line up with the arch of your right foot.

Right foot faces forwards Look along left arm

68

4

4 Extend your arms out parallel to the floor and bend your left knee. Ideally your thigh is parallel to the floor, and your left knee is stacked over the left ankle. Hold for the count of 10, breathing in position. Push down gently from the centre of the body

Half Twist 3

Hinge forwards from the hips, feeling the stretch down the backs of the legs

6

• Massages digestive organs, aiding elimination • Stimulates lymph flow

Feet remain parallel

1 Sit on the floor, feet together extended in front of you and hands on the floor beside your hips.

1

This gentle twist not only realigns the spine but will also firm your waistline.

Relax neck

• Strengthens immune system • Calms nervous system

2

Lengthen spine

4

4 Release the pose by raising your knees up to your chest and sliding your hands up to the knees.

• Relieves mild depression

2 Inhale as you raise your arms parallel above your head, palms facing inwards.

3 Exhale as you fold forward from the hips. Keeping the legs straight, run your hands down your legs as far as they will go. If you can reach the floor, place them palms down by your feet. If you can’t reach the floor, grasp your shins, ankles or feet, and gently bring your nose as close to your knees as is comfortable. Hold for a count of 10, breathing in position. To exit the pose, place hands on hips, and slowly raise your upper body to standing position as you exhale.

3 Exhale, and gently ease your knees down towards the floor. Hold the most extreme position for a count of 20, breathing in position.

• Stretches thigh muscles

3

Keep shoulders relaxed

2 Bring your hands to the front and clasp your feet.

3

• Tones digestive organs

2

11

Press your knees down slightly further today than before, without straining.

• Stretches hamstrings

• Opens & strengthens chest & shoulders

DAY

1

• Strengthens back muscles

2

Keep arms level

1 Sit with your legs extended in front of you, hands resting on floor behind. Gently bend your knees and press the soles of your feet together.

3 Place your right hand on the floor behind you and bring your left hand over to clasp your left knee.

3

2 Inhale to lengthen the spine and press your sitting bones into the floor. Exhale and bend your right knee, drawing it towards your chest. Place your right foot on the floor just outside your left knee.

4

2

4 Gently twist your head and neck as far as possible without straining to the right. Hold for 5 full breaths. Return to the initial position then repeat on the other side.

DAY

11

69

raised leg pose 7

This pose can help resolve problems with digestion, improving indigestion, acid reflux and constipation. 1

• Strengthens spine

2

• Stimulates brain • Tones respiratory & digestive systems • Energizes legs

1 Lie on your back with legs and arms straight. Your feet should be together and palms facing downwards on the floor next to the body.

2 Slowly raise your right leg until it is at a right angle to your body. Push into the floor with your hands. Hold for a count of 5, and then lower the leg to the floor. Repeat with the left leg.

cobra pose 8

Today we will build on this back stretch, gradually increasing the intensity.

bow pose 1 Lie flat on your stomach, head turned to the side, arms extended along your sides.

9

1

1 Lie on your stomach on the floor, head turned to one side. 1

The Bow Pose stretches the entire front of the body, from ankles, thighs and groin to abdomen, chest and throat.

2 Turn your head to the front. Inhale and reach behind you to clasp the tops of your feet with your hands as you raise your chest off the floor.

• Stretches & strengthens spine • Stimulates brain • Tones respiratory & digestive systems • Energizes legs

2

2 Turn your head and rest your forehead on the floor. Place your hands palms downwards at shoulder level. Relax your thighs.

3

• Strengthens spine

2

• Tones whole body • Opens lungs • Improves circulation

3 As you exhale, push your feet into the palms of your hands. As you push, your body will naturally lift, but focus on pushing your feet as opposed to lifting to prevent injury. Hold for 3–5 breaths. Exit by lowering yourself to the ground and releasing your feet from your grasp.

3

3 Slowly raise both legs from the floor without bending your knees until they are at right angles with your body. Hold for the count of 5.

4 You can increase this stretch by holding your legs about 2 feet off the ground, hovering just above your mat. Gently lower your legs to the floor.

DAY

11 70

3 As you exhale, press into your hands and slowly raise your trunk.

Thighs may feel tense; relax them. Lift from the back, not the legs

4 Keep lifting your trunk as far as is comfortable. Gently tilt your head backwards until your chin is parallel with the floor. Hold for a count of 15, breathing in position. Gradually lower your trunk to the floor, one vertebra at a time.

4

Legs straight

Toes pressed against floor

Keep your shoulders down and relaxed throughout. If the stretch is too intense, you can keep your hands and forearms on the floor throughout

corpse pose

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet,

3

10

Do not tilt head any further than shown 4

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the Corpse Pose.

• Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

TODAY’S ROUTINE REPEAT today’s poses in a flowing dance-like sequence.

1 2 3 4 5 6 7 8 9 10

scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and body.

SIDE BEND STANDING BOW POSE WARRIOR II STANDING FORWARD BEND BOUND ANGLE POSE HALF TWIST RAISED LEG POSE COBRA POSE BOW POSE CORPSE POSE

Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times 5–10 minutes

DAY

11 71

Yoga as strength training

complete breath standing 1

Health experts advise that we combine

1

2

3

4

Lower your arms gracefully as you slowly exhale and sink down onto the flats of your feet

We begin again today with our invigorating warm-up breathing asana.

1 Stand in Mountain Pose. Exhale slowly through the nose, contracting your abdomen and relaxing your shoulders and neck.

• Increases energy & focus

aerobic exercise, such as brisk walking,

Relax upper body, let chin sink to chest

2 Begin a deep breath as you raise your arms slowly.

3 Rise up onto your toe tips as your arms reach the parallel position. Hold your breath and count slowly to five.

4 Exhale as you slowly lower your arms and sink down onto your heels. Repeat five times.

• Strengthens spine

jogging or swimming, with weight or strength

• Tones arms & upper body

training, which establishes and maintains

Stand on tiptoes and reach for the sky

• Improves balance & posture

muscle tone. If your heart sinks at the thought of lifting dumbells, don’t worry, because a regular yoga routine can easily replace more

chest opener

traditional strength training sessions. The advantage of yoga, especially for women who don’t want to bulk up with unsightly

DAY

12

muscles, is that yoga tones your whole body, replacing fat with muscles but keeping you

2

1 Stand in Mountain Pose with feet slightly apart. Raise your arms to shoulder height and interlock your fingers behind your back. Arch backwards to open the chest. Hold for a count of 10, breathing in position.

Raise chin, gently arch backwards

Today we repeat the chest opener in the two full positions learned.

lean. Furthermore, yoga tones muscles all

1

2

3 Raise your arms to shoulder height again and interlock your fingers behind your back. Arch backwards as far as is comfortable. Hold for a count of 5, breathing in position.

3

so that you achieve a natural silhouette. The asanas in this book are all ideal for building age. It’s important to know that from your 30s onwards your body loses muscle tone and you need strength training to keep it in place.

4

Gently arch backwards, raising chin and looking up

over your body, in balance with each other,

muscle strength and maintaining it as you

4 Now bend forwards, raising your arms behind your back. Gently press your nose as close to your knees as you can. Do not overstretch. Hold for a count of 15, breathing in position. Exhale as you return to an upright position.

• Tones & firms arms • Tones & firms bust • Relieves tension in neck & shoulders • Realigns spine

2 Bend forwards, raising your arms behind your back. Feel the stretch, and listen to your body to avoid overstretching. Hold for a count of 15 as you breathe, and then exhale as you return to an upright position.

Keep legs straight

Keep legs straight The aim is to bring your head towards the knees. Don’t worry if you can’t bend as far as shown in the illustration

DAY

12 73

triangle pose

Today we move to the full pose of this intense stretch.

• Elongates & strengthens spine

• Stimulates liver, spleen & kidneys

• Tones legs

• Builds strength & determination

Boat pose

• Opens the heart

3

1

1 Stand in Mountain Pose, palms pressed together in front of your chest.

2 Step your feet to about 2–3 feet apart. Raise your arms to shoulder level as you inhale, palms facing down.

3 Turn your right foot and leg out to the side to 90 degrees. Turn your left foot slightly towards right heel.

4

The Boat Pose, or Paripurna Navasana, is a balancing position in which the body resembles a boat in the water.

1 Sit on the floor in Staff Pose, legs extended in front of you and hands on the floor with fingers facing forwards. 1

Lengthen spine

2

• Strengthens hips, thighs & back

2

3

• Tones abs • Improves digestion • Improves balance

3 Exhale as you lean back, slipping your hands under your lower thighs. Balance on your sitting bones.

3

If you have a heart condition or high blood pressure do not go beyond Step 4. Repeat on both sides.

2 Draw your legs up and grasp them just below the knees. Inhale as you lengthen your spine and press your shoulder blades back, opening your heart.

4

Hands under lower thighs

The wider your legs, the more intense the stretch will be

Turn right foot and leg out

4 Exhale as you straighten your legs at an upward angle, stretching your arms forwards. Balance in position, breathing normally, for 20–30 seconds, or as long as you can without losing the pose.

Keep legs straight

To release the pose, exhale and slowly lower your legs to the floor.

modifications 5 Stretch your left arm up in line

4 Place your left hand on your hip. Exhale as you slide your right arm down your right leg as far as it will go without straining. Keep your chest open.

4

DAY

12 74

with your right shoulder. Turn your head to look up at your hand raised above your head. Hold for a count of 15, breathing in position. Repeat on the other side.

5

Rest hand on shin, ankle or the floor, but don’t lean on, or put pressure on your knee

If you have neck pain or injury, modify step 5 by keeping your gaze forward, rather than turning your neck to look up at your hand.

If you find it difficult to straighten your raised legs, bend your knees and loop a strap or belt around the soles of your feet, gripping it firmly in both hands. Inhale, lean back, then exhale and lift and straighten your legs, adjusting the strap to keep it taut. Push your feet firmly against the strap. Alternatively, if you need to remain with your knees slightly bent while you build up to the full position, then you are welcome to do so.

This pose places quite a lot of pressure on the abdomen, so if you have any kind of intestinal discomfort wait until you are better before attempting it.

DAY

12 75

cat-cow pose 5

The Cat-Cow Pose is a simple asana and is great for relieving tension through the spine. Move with your breath to maximise the benefits it offers.

1 Start on your hands and knees, gazing down at the floor. Align your wrists with your shoulders and your knees with your hips. Flatten your back by lifting your stomach up towards your spine. Ensure your toes are untucked.

2 Inhale as you slowly lift your head and tail bone, moving the chest forwards and taking the shoulders back, so that your back is concave.

7

• Improves digestion • Improves flexibility of spine

1

The Upward Facing Dog Pose, or Urdhva Mukha Shvanasana, is a powerful back stretch.

1 2

2

• Relieves tension in back, neck & shoulders • Reduces symptoms of PMS

1 Lie on your stomach on the floor, head turned to one side.

upward facing dog pose

3 Exhale as you lower your head and tailbone, raising your abdomen and arching your spine upwards. Let your head drop gently between your shoulders without forcing your chin towards your chest. Repeat three times.

• Strengthens spine, torso & arms

Relax neck

• Tones abs & hips

3

• Opens lungs

3

• Improves circulation & posture

3 Exhale, push down on your hands and lift your head, chest, trunk and hips off the floor. Feet, knees, shins and thighs should stay on the floor. Hold for 5 complete breaths.

• Stimulates abdominal area

Keep feet parallel

plank pose 1

6

The Plank Pose strengthens core muscles, as well as arms, back and buttocks. Remember that if you have wrist pain or injury you can use your forearms as a front grounding point.

• Strengthens arms, shoulders, back & legs

DAY

12 76

• Tones abdominal muscles & glutes

1 Kneel on the floor. Place your hands on your thighs and lengthen your spine.

Shoulders, hands and knees aligned

2

2 Move onto all fours, and tuck your hips, as though bringing your pelvis up towards your ribs. Keep your shoulders and knees aligned with your hips

Lengthen spine

Keep glutes tense to prevent pelvic sagging

2 Turn your head to the front. Inhale and place the palms of your hands on the floor just below shoulder level. Bring your shoulders towards your ears while pressing your shoulder blades inwards towards each other.

3

Gaze down

3 Inhale and extend your legs, rise onto your toes, locking your knees and elbows and keeping your body as straight as possible. Hold for the count of 15, breathing in position.

corpse pose 8

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the corpse pose.

• Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

TODAY’S ROUTINE AFTER you have practised the poses for today, perform them all again in a flowing dance-like sequence. Practise the Corpse Pose just once at the end of the routine.

1 2 3 4 5 6 7 8

of your feet, scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind

COMPLETE BREATH STANDING CHEST OPENER TRIANGLE POSE BOAT POSE CAT-COW POSE PLANK POSE UPWARD FACING DOG POSE CORPSE POSE

and body. Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

Repeat 5 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times 5–10 minutes

DAY

12 77

Yoga & PMS

Goddess pose 1

1

2

3

Today we begin with this wide-legged squat that will strengthen your thighs.

On the days leading up to menstruation many women experience mood swings, fatigue and

1 Stand in Mountain Pose. Place your legs wide apart, and turn your toes out as far as is comfortable. Inhale and raise your arms to shoulder height, palms face down.

• Opens hips & groin

a variety of other warning signals. You may

• Strengthens thighs

suffer from headaches, outbreaks of acne,

• Increases overall body strength

bloating or breast tenderness, and experience

2 Exhale and lower yourself into a squat position. Bend your arms to 90 degrees, palms facing forwards.

3 Keep your knees pulled back, to prevent injury. Your hips will open as you lengthen your spine. If you need to rest your arms, bring your palms together in prayer position. Hold this position for 20–30 seconds.

cravings for unhealthy sugar-laden dishes or overly salty food. The list of symptoms

warrior I

associated with premenstrual syndrome (PMS) is long, but physicians agree that the cause is usually an imbalance of hormones

DAY

13

and a sluggish liver. The regular practise of yoga can alleviate PMS in a number of

2

This standing forward lunge will improve your focus, balance and stability.

1 Stand in Mountain Pose, arms by your sides. 1

2 Exhale, and take a big step forwards with your left foot. Rotate your left foot about 45 degrees outwards. Place your hands on your hips.

ways. Physically, it will help balance your endocrine system and purify your liver. Many of the asanas are designed to stimulate your pituitary, thyroid and hypothalamus, all of which control your hormones. Psychologically, yoga relieves stress, allowing you to relax and sleep well, leaving you better able to cope even if your hormones are playing up.

2

3 Inhale and bend your left knee so that it is directly over your left ankle. Raise your arms overhead, bringing your palms together. Keep the heel of your right foot on the ground. Tip your head backwards and look at your hands overhead. Hold for five breaths. Exhale, as you return to Mountain Pose. Repeat on the other side.

Tilt head to look up at hands 3

Align right knee and ankle

• Strengthens the legs, especially thighs

DAY

• Strengthens spine • Stabilises hips, knees & ankles • Increases lung capacity

Keep right foot flat on floor

13 79

intense side stretch 3

This Intense Side Stretch, known as Parshvottanasana, develops balance and strength. Ideally, your hands should be in the Anjali Mudra, or prayer pose, behind your back.

1

This position should not be practised by people with high blood pressure or glaucoma as they should not place their heads below their hearts.

2

Palms facing down

1 Stand in Mountain Pose, exhale, then step your feet wide apart. Raise your arms to shoulder level.

• Improves balance • Relieves stiffness in shoulders, neck & wrists • Opens chest 3

4

3 Exhale and stretch forwards from the tailbone, chin extended. Keep your legs straight to maintain your balance.

4 Lower your chest towards the floor but continue to gaze ahead. Hold for a count of 5.

5

Drop forehead towards knee

DAY

13 80

4

5 Drop your forehead towards your left knee, until your nose is pressed against the kneecap, or as close as is comfortable for you. Hold for a count of 5, breathing in position. Exhale and return to an upright position. Repeat on the other side.

We return to the Half Lotus Pose. If the stretch is still too intense for you, return to the variation shown on page 52.

2 Bend the right knee, clasp the foot with both hands, and place your foot on top of your still out-stretched leg as far up your thigh as possible (your goal is to place it in the hip crease).

1

• Builds flexibility in hips, knees & ankles

3 Bend your left knee and pull the leg in and tuck the heel under your right leg with the heel up against your groin. Place your hands on your knees, with fingers in the chin mudra. Breathe in position for 5 complete breaths.

• Strengthens spine & abs • Improves posture • Increases energy

modification

• Strengthens legs

Keep legs straight

2 Press your hands together behind your back, fingers facing upwards. (If this “prayer pose” is too difficult see the Modification box below). Turn to the right, with your right foot and leg out to the side at about 90 degrees. Look up, creating an arch in the back.

Rotate foot by 90 degrees

• Massages digestive organs

1 Sit in the staff pose, lengthening your spine from the tailbone through to the top of your head.

half lotus

Look up

In the chin mudra, or “seal of consciousness,” the thumb and the index finger are lightly touching at the tips

2

3

If you can’t comfortably press your palms together behind your back in the prayer pose, clasp your elbows or wrists behind your back instead.

5

seated forward bend This pose provides a deep stretch for the entire back side of the body, from the heels to the neck.

1

2

1 Sit on the floor in Staff Pose, feet together, legs extended out in front of you and hands on the floor beside your hips.

Aim your forehead towards your knees. Feel your back stretch but do not strain it

2 Inhale as you gracefully raise your arms above your head. Raise your gaze, arch your body back, and hold for 5–8 breaths.

3

3 Exhale as you lower your arms and lean forwards to grasp your knees. Hold for a count of 15. Return to the initial staff pose.

Keep toes up

modification If you feel discomfort in the hamstrings and can’t bring your head near your knee, bend your right leg a little. Do not bend forward any further than is comfortable.

• Strengthens spine

4

• Improves digestion • Can help with infertility, high blood pressure & insomnia • Relieves menstrual discomfort & menopause symptoms

Keep spine straight

4 Inhale as you reach up and backwards, as in Step 2 above. Exhale as you lower your arms and lean forwards to grasp your toes. If you can’t reach your toes, grasp your ankles or shins.

5

5 Reach your forehead as close to your shins as is comfortable. Hold for a count of 10, breathing in position. Only go as far as is comfortable for you.

DAY

13 81

raised leg pose 6

This pose also helps to release intestinal gas. Practise daily if you have this problem.

1

1 Lie on your back with legs and arms straight. Your feet should be together and palms facing downwards on the floor next to the body.

knees-tochest pose 7

This pose helps to reduce anger and anxiety and can help with high blood pressure.

your legs extended. Draw your left knee up towards your chest. Clasp your hands around the knee. Gently squeeze your leg towards you. Repeat with the other leg.

1

• Strengthens spine • Stimulates brain

2

• Tones respiratory & digestive systems • Energizes legs

2 Slowly raise your right leg until it is at a right angle to your body. Push into the floor with your hands. Hold for a count of 5, and then lower the leg to the floor. Repeat with the left leg.

• Provides relief from indigestion, bloating, acid reflux, flatulence & constipation • Improves symptoms of IBS 2

3

3 Slowly raise both legs from the floor without bending your knees until they are at right angles with your body. Hold for the count of 5.

belly twist

1 Lie on your back with

8

1

The Belly Twist, or Jathara Parivartanasana, is a restorative pose, often used to finish a practise session.

1 Lie on your back on the floor, feet together and arms along the sides of your body, palms facing downwards.

2

2 Inhale and bring your knees up towards your chest. Wrap your arms around them.

• Stretches entire spine

2 Return to the first

position on your back. Now draw both knees up towards your chest. Clasp your hands around the knees. Gently squeeze your legs towards you.

• Relaxes the neck

3

• Promotes digestion • Relaxes whole body

3 Stretch your arms out at right angles to your body, palms facing downwards. Relax your neck and shoulders.

4

3 Let your legs drop down gently to the floor. Leave your knees bent about 45 cm (18 inches) apart. Relax into the floor and take 2–3 complete breaths.

4 Exhale, and keeping both knees together, turn them to the left, pressing them as close to the floor as you can. At the same time turn your head to the right. Keep both shoulders on the floor. Hold for the count of 5. Inhale and raise your knees and head back to the central position. Repeat on the other side.

3

4 You can increase this stretch by holding your legs about 2 feet off the ground. Gently lower your legs to the floor.

DAY

13 82

TODAY’S ROUTINE REPEAT all the poses learned today in a flowing dance-like sequence.

4

Legs straight

1 2 3 4 5 6 7 8

GODDESS POSE WARRIOR I INTENSE SIDE STRETCH HALF LOTUS SEATED FORWARD BEND RAISED LEG POSE KNEES-TO-CHEST POSE BELLY TWIST

Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 3 times Repeat 5 times Repeat 5 times Repeat 3 times

DAY

13 83

Catch-Up 2

side bend 1

Side bends facilitate deeper breathing by stretching intercostal muscles and expanding the rib cage.

chest opener 2

• Tones & firms arms • Tones & firms bust • Relieves tension in neck & shoulders

3

• Realigns spine

This asana opens up the muscles of the chest and will help bring more joy into your life.

Raise chin, gently arch backwards

complete breath standing

• Increases energy & focus • Strengthens spine

1

• Tones arms & upper body • Improves balance & posture

• Lengthens spine • Targets “love handles” • Tones arms

We are now almost halfway through our course and you have probably noticed some real changes in your body, as well as in your ability to focus when required, and to relax and sleep. It is common at this

Arms straight

This simple pose can help prevent shortness of breath, asthma, bronchitis and emphysema.

1 Stand in Mountain Pose, feet slightly apart. Interlock your fingers behind your back. Arch backwards and hold for a count of 10, breathing in position.

1

2 Gently bend forwards, raising your arms behind your back. Hold for a count of 20 as you breathe. Exhale as you return to an upright position.

1 Stand in Mountain Pose. Exhale and let your chin sink to your chest. Inhale as you raise your arms. Rise up on your toes until your arms are fully extended above your head. Hold your breath and count slowly to 5.

Keep legs straight

point for friends to start making comments like “You’re looking well!” or “Have you lost weight?” Unless you have modified your diet you probably have not lost any weight but

DAY

14

improved, giving you a more elegant and graceful silhouette. You may also have lost a centimetre or two from your waist and hips, as your muscles tighten. Being able to relax and sleep better will make you look so much better, with bright eyes and a glowing skin. Today’s catch-up session is quite intense as we will practise 18 different asanas.

Lower arms gracefully and sink down onto heels

3

your body will definitely be looking leaner and more toned and your posture will have

Rise up onto toe tips

2

Distribute weight evenly through both feet

1 Stand in Mountain Pose. Step your feet to about 2 feet apart and inhale as you raise your arms. Clasp your hands above your head, in either the “steeple” or “namaste” positions. Exhale and bend slowly to the left. Hold for a count of 5, then inhale to centre. Repeat on the other side. Repeat on both sides twice.

3 Raise your arms to shoulder height, and interlock your fingers behind your back. Arch backwards again as far as is comfortable for you. Hold for a count of 5, breathing in position.

2

The aim is to bring your head towards the knees

4 Now bend forwards again, raising your arms behind your back. Gently press your nose as close to your knees as you can. Do not overstretch. Hold for a count of 15 as you breathe. Exhale as you return to an upright position. Repeat all four positions once.

2 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat 5 times.

Keep legs straight 4

DAY

14 85

4

Standing bow pose

• Improves circulation to heart & lungs

The Standing Bow is all about balance. Keep your eyes on a fixed point in front of you and move slowly until you feel steady.

• Activates digestive system

1 Stand in Mountain Pose, hands by your sides. Raise your right foot up behind you and catch the top in the palm of your right hand.

2 Inhale and raise you left arm straight up, palm facing forwards.

intense side stretch

• Increases elasticity of spine

• Improves balance & focus

Keep arm straight

5

If you can’t hold your hands in the prayer pose behind your back, use the variation shown on page 80.

1

1

• Improves balance

1 Stand in Mountain Pose, with your feet just slightly apart.

standing forward bend

• Relieves stiffness in shoulders, neck & wrists

triangle pose

1

• Opens chest

6

• Massages digestive organs • Strengthens legs

1 Stand in Mountain Pose, feet wide apart. Raise arms to Look up shoulder level. Press your hands together behind your back, fingers facing upwards. Turn to the right, with your right foot and leg turned out to the side at about 90 degrees. Look up, creating an arch in your back.

This intensive stretch can help reduce stress, anxiety and fatigue by relieving tension in the spine, neck and back.

7

We return to this intensive stretch. Practise the modified versions if you have heart concerns or neck pain or injury (see page 74).

1

1 Stand in Mountain Pose. Step your feet wide apart. Exhale and raise your arms to shoulder level, palms facing down.

• Elongates & strengthens spine • Tones legs

• Strengthens back muscles • Stretches hamstrings

• Builds strength & determination

• Tones digestive organs

2

The wider your legs are, the more intense the stretch will be

• Stimulates liver, spleen & kidneys

2

• Can relieve headaches

2

Foot in hand

3

Focus on something directly in front of you to improve balance

DAY

14 86

3 Exhale as you gently kick your foot upwards and back, holding your foot firmly.

4

2 Exhale and stretch forwards from the tailbone, chin extended. Keep your legs straight to maintain your balance.

2 Inhale as you raise your arms parallel above your head, palms facing inwards. 3 Lower your spine and look straight ahead. Hold 5 seconds.

3 4

4 As you kick your foot up, your body will Stomach naturally fold forwards. parallel to Keep kicking back until floor your body becomes parallel with the floor, and your leg is kicked up as far as you can manage. Hold in position for the count of 10, breathing. Repeat on the other side.

The aim is to bring your head towards the knees

4 Drop your forehead towards your left knee, until your nose is as close as is comfortable to your kneecap. Hold for the count of 5, breathing normally. Bend the

right knee slightly if the stretch is too intense. Return to an upright position and repeat on the other side.

3 Exhale as you fold forward from the hips. Keeping the knees straight, run your hands down your legs as far as they will go. If you can reach the floor, place them palms down by your feet. If you can’t reach the floor, grasp your shins, ankles or feet, and gently bring your nose as close to your knees as is comfortable. Hold for a count of 10, breathing in position. To exit the pose, place hands on hips, and slowly raise your upper body to standing position as you exhale. Repeat three times.

3

2 Turn your right foot and leg out to the side to 90 degrees. Turn your left foot slightly towards right heel.

Turn right foot and leg out

4 Stretch your left arm up in line with your right shoulder. Turn your head to look up at your hand. Hold for a count of

3

Bend from the hips, like a hinge, keeping the back straight

Relax neck

Keep feet aligned

3 Place your left hand on your hip. Exhale as you slide your right arm down your right leg as far as it will go without straining. Keep your chest open. Rest hand on shin, ankle or the floor, but don’t lean on, or put pressure on your knee

15, breathing in position. Repeat on both sides three times.

4

DAY

14 87

neck stretch 8

bound angle pose

• Releases tension in neck & shoulders • Relieves headaches • Promotes relaxation

This pose relieves stiffness in the neck and shoulders.

9

1 Sit with your legs extended, hands resting on floor behind. Gently press the soles of your feet together. Clasp your feet with your hands.

1

This stretch opens the hips and lengthens the muscles in the inner thighs.

11

1

1 Sit on the floor, legs drawn up. Keep the spine straight and drop your head forwards so that your chin is resting on your chest.

Boat pose

• Relieves menstrual discomfort

2 Exhale, and ease your knees down towards the floor. Hold for a count of 20, breathing in position. Repeat five times.

2

• Relieves mild depression

2

The Boat Pose is a balancing position in which the body resembles a boat in the water.

10 1

This asana can help relieve pain associated with menstrual cramps, lower back pain and sciatica.

2 Inhale as you slowly lift your head and tail bone, moving the chest forwards and taking the shoulders back, so that your back is concave.

2

1

• Benefits urinary & reproductive organs

• Stretches thigh muscles

2 Roll your head to the right, taking right ear down towards right shoulder. Roll your chin to chest again and take your left ear to your left shoulder. Repeat 3–5 times.

1 Start on your hands and knees, eyes looking down at the floor. Align your wrists with your shoulders and your knees with your hips. Flatten your back by lifting your stomach up towards your spine. Ensure your toes are untucked.

cat-cow pose

• Relieves tension in back, neck & shoulders • Reduces symptoms of PMS • Improves digestion • Improves flexibility of spine

Press knees towards floor

belly twist

• Strengthens hips, thighs & back • Tones abs • Improves digestion • Improves balance 2

12 3

Relax neck

3 Exhale as you lower your head and tailbone, raising your abdomen and arching your spine upwards. Let your head drop gently between your shoulders without forcing your chin towards your chest. Repeat three times.

1 Lie on your back on the floor, feet together and arms along the sides of your body, palms facing downwards.

Keep feet parallel

3

1

2 Inhale and bring your knees up towards your chest. Wrap your arms around them.

The Belly Twist is a restorative pose and can be used as a “breather” between asanas in an intense practise session. 4

3

• Stretches entire spine

DAY

14 88

1 Sit in staff pose. Draw your knees up and grasp your legs just below the knees. Inhale as you lengthen your spine and press your shoulder blades back, opening your heart.

2 Exhale as you lean back, slipping your hands under your lower thighs. Balance on your sitting bones.

3 Exhale as you straighten your legs at an upward angle, stretching your arms forwards. Balance in position, breathing normally, for 20–30 seconds, or as long as you can without losing the pose. Repeat three times.

2

• Relaxes neck • Promotes digestion • Relaxes whole body

3 Stretch your arms out at right angles to your body, palms facing downwards. Relax your neck and shoulders.

4 Exhale, and keeping knees together, turn them to the left, pressing as close to the floor as you can. At the same time turn your head to the right. Keep both shoulders on the floor. Hold for the count of 5. Inhale and raise your knees and head back to the central position. Repeat three times on both sides.

DAY

14 89

plank pose 13

The Plank Pose will tone and strengthen your arms, among other things.

1 Kneel on the floor. Place your hands on your thighs and lengthen your spine.

Shoulders, hands & knees aligned

1

2

Lengthen spine

2 Move onto all fours, and tuck your hips, as though bringing your pelvis up towards your ribs. Keep your shoulders and knees aligned with your hips.

half bridge pose 16

The Half Bridge pose stretches the spine, but also reduces feelings of stress and fatigue.

1 Lie on your back, knees bent and feet flat on the floor. Place your arms along your sides, palms facing down.

2 Gently lift your hips and lower back off the floor as you exhale. Link your arms under your body and hold for a count of 10, breathing in position. To exit the pose, return your hands to your sides and lower your spine to the floor, one vertebra at a time. Repeat three times.

1

2

• Opens chest • Relieves menstrual pain

• Strengthens arms, shoulders, back & legs

• Stimulates thyroid gland

• Tones abdominal muscles & glutes

Keep glutes tense to prevent pelvic sagging

3 Inhale and extend your legs, rise onto your toes, locking your knees and elbows and keeping your body as straight as possible. Hold for the count of 20, breathing in position. Repeat three times.

raised leg pose 14

This pose works wonders on your abs while strengthening your back, hips and thighs.

• Energises, tones & strengthens glutes & legs

3

1 Lie on your back with legs and arms straight. Raise your right leg until it is at a right angle to your body. Hold for a count of 5, and then lower the leg to the floor. Repeat with the left leg.

Gaze down

upward facing dog pose 17

bow pose 15

The Bow Pose massages organs in the abdomen as well as stretching the back.

1 Lie on your stomach, head turned to one side. Turn your head to the front. Inhale and reach behind you to clasp the tops of your feet with your hands as you raise your chest off the floor.

• Opens lungs • Improves circulation • Stimulates abdominal area

1

CHILD’S POSE

• Opens lungs

• Improves digestion • Strengthens back & hip & thigh muscles • Energizes reproductive organs

DAY

14 90

2

2 Slowly raise both legs from the floor without bending your knees until they are at right angles with your body. Hold the pose for the count of 5. Repeat three times. Keep legs straight

• Improves circulation

2 Press your pelvis into the floor and lift your chest up and forwards. Press your feet away from your body. Hold for 3–5 breaths. Repeat twice.

18 2

2

• Tones abs & hips

• Tones whole body • Tightens stomach muscles

1

2 Exhale, push down on your hands and lift your head, chest, trunk and hips off the floor. Feet, knees, shins and thighs should stay on the floor. Hold for 5 complete breaths. Repeat three times.

• Strengthens spine, torso & arms

• Strengthens spine

1

This asana’s chestopening action is the perfect antidote to the “office slump”.

1 Lie on your stomach on the floor. Place the palms of your hands on the floor just below shoulder level. Inhale and bring your shoulders towards your ears. Lift your shoulders up and press your shoulder blades inwards towards each other.

The Child’s Pose is a gentle, restorative position. It helps to stretch the hips, thighs and ankles while reducing feelings of stress and fatigue.

1 Kneel on the floor, big toes touching. Sink back onto your heels, with knees hip-width apart and spine straight. Clasp one wrist with one hand.

1

2 Exhale as you fold forward from the hips, bringing your head and chest down towards the floor. Unclasp your hands, resting the backs on the floor. Draw your tailbone gently down towards your heels. Feel the stretch in your lower back. Hold the pose and take deep, slow breaths for 2–3 minutes.

• Relieves fatigue

2

• Relaxes neck & shoulders • Stimulates digestion • Stretches lower back

Sitting bones should be resting on heels

Take your knees slightly apart if you need to, to allow your body to sink down.

DAY

14 91

Getting into & out of the poses

1

complete breath standing

session, today we focus on some gentle

1

• Strengthens spine • Tones arms & upper body

Steeple or namaste hands

2

1 Stand in Mountain Pose, hands by your sides. Jump, or step, your feet to about 2 feet apart and inhale as you gracefully raise your arms. Clasp your hands above your head, keeping index fingers straight in a “steeple” position.

1

2

This gentle stretch is a great warm up pose. You can also use it throughout the day at any time you feel the need to calm and centre yourself.

• Increases energy & focus

Following yesterday’s demanding catch-up

side bend

Relax upper body, let chin sink to chest

2 Begin a long, deep breath as you slowly raise your chin and arms, palms facing upwards. Lifting your arms opens your lungs allowing the air to flow in.

1 Stand in Mountain Pose. Exhale slowly through the nose, contracting your abdomen and relaxing your shoulders and neck. Let your chin sink towards your chest.

• Improves balance & posture

Among its many benefits, the side stretch gently stimulates the liver as you bend.

• Lengthens spine

Hug your head tightly with your biceps to lock your torso into position.

• Targets “love handles” • Tones arms

Jump or step feet about 2 feet apart

stretching and breathing. We would also like you to focus on getting into and out of the asanas. This is just as important as being in the poses themselves. Safety and comfort should be your first concerns. If you don’t

Reach for the sky on tips of toes 3

4

Focus on coordinating your breathing and movement, inhaling as you rise to your toe tips and exhaling as you lower your arms and heels return to the floor

know the asana, memorize the instructions

DAY

15

thoroughly before you start. Move carefully into and out of each pose. Come up out of standing or seated bends slowly and raise your head at the end. Unless there are specific instructions, come out of reclining poses by rolling over onto one side. Take a couple of deep breathes then carefully push yourself up with your hands. After inverted poses you may want to stay in the Child’s Pose (see page 65) for a few minutes.

3 At the same time, rise up on your toes until your arms are fully extended and, if you feel steady, bring your hands together. Hold your breath and count slowly to five.

4 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat ten times.

2 Exhale and bend slowly to the left. If you feel yourself leaning slightly forwards or backwards, it means you are taking the stretch too far. Hold for the count of 10, then return to centre. Perform on the other side. Repeat three times on both sides.

Keep arms straight 2

Only bend as far as is comfortable

DAY

Lower arms gracefully and sink down onto heels

Distribute weight evenly through both feet

15 93

This asana strengthens the back. It also stretches the hips, knees, ankles and thighs.

half lotus pose

• Builds flexibility in hips, knees & ankles

3

4

alternatenostril breathing

• Strengthens spine & abs

• Decreases stress

• Improves posture

• Enhances mental function

• Increases energy

• Soothes nervous system

belly BREATHING

Alternate-nostril breathing is a simple yet powerful way to relieve stress and calm the mind while boosting energy levels.

5

• Promotes calmness & sleep • Boosts energy

1 Sit in Staff Pose, lengthening your spine from the tailbone through to the top of your head.

1

1 Sit in the Half Lotus pose, or in a simpler crosslegged position if the Half Lotus is too difficult. Place your hands comfortably on your knees in the shuni mudra, or seal of patience.

If you watch a baby sleeping, you will see that this is how they breathe naturally. As we age and stress enters our life and body, we begin to breathe in a more shallow way. Retraining ourselves to breathe deeply offers huge benefits to mind and body.

• Massages abdominal organs, improving digestion & lymphatic drainage • Calms nervous system, reducing heart rate

2

In the chin mudra, or “seal of consciousness,” the thumb and the index finger are lightly touching at the tips.

3

DAY

15 94

3 Bend your left knee and pull the leg in and tuck the heel under your right leg with the heel up against your groin. Place your hands on your knees, with fingers in the chin mudra. Breath in position for 10 complete breaths.

1 Lie on the floor face up in corpse pose. Place your hands palms downwards over your belly just below the ribcage and

breathe in slowly and deeply through your nose. Inhale calmly until you cannot take in more air comfortably.

2 You should be able to feel your belly expand with the breath. Now gently breathe out through your partly closed mouth, tightening

your stomach muscles as you exhale to push the air out of the stomach. Repeat slowly and calmly for 2–3 minutes.

• Brings more oxygen into the blood

1

2 Bend the right knee, clasp the foot with both hands, and place your foot on top of your still out-stretched leg as far up your thigh as possible (your goal is to place it in the hip crease).

1

2

crocodile pose 2 Exhale through your left nostril as you use your thumb to close your right nostril. Inhale slowly and deeply through the left nostril. Now use your ring and little finger to close your left nostril and slowly exhale through your right nostril. Inhale through the right nostril, then close it with your thumb. Exhale through the left nostril. This is one complete breathing cycle. Repeat 10 times.

In the shuni mudra, or “seal of patience,” the thumb and the second finger are lightly touching at the tips.

6

The Crocodile Pose, or Makarasana, releases the strain caused by more challenging poses and promotes deep relaxation.

1

1 Lie face down on the floor. Inhale, raise your head, bring your arms up and slip your forearms

To exit the pose, bring your palms under your shoulders and roll over onto your back

• Relieves stiffness in neck & back 2

under your head. Rest your forehead on the backs of your stacked hands.

• Reduces anxiety • Regulates blood pressure • Promotes sleep

2

2 Push your legs apart to about the same width as your shoulders, rolling the heels inwards. Gently squeeze the buttocks together and

DAY

press your belly against the floor. relax your entire body and focus on breathing slowly and deeply for several minutes. 95

15

Osteoporosis

standing forward bend 1

We return to this intense forward bend. Try to bring your nose a little close to your knees than you have in the past.

1 Stand in Mountain Pose, with your feet just slightly apart.

2 Lifting the arms slowly as you inhale allows the air to flow deep into your lungs

1

We all reach peak bone density at about

2 Inhale as you raise your arms parallel above your head, palms facing inwards.

the age of 35. After that it begins to decline. Women, who generally have lighter frames to start with, tend to lose more bone mass as

• Strengthens back muscles

they age than men, especially during the five

• Stretches hamstrings

to ten years after menopause. This is why women make up 80 per cent of those with

1

1 Stand in Mountain Pose, arms by your sides. Fix your gaze on something in front of you and focus on it throughout the asana. This will help you keep your balance. 2 Exhale as you lunge your right foot forwards, bending your knee to 90 degrees. Raise your arms and extend them forwards. Fold your torso forwards over your right thigh.

warrior IiI This is the third of the three Warrior pose. It is known in Sanskrit as Virabhadrasana III. • Strengthens spine, shoulder & hip muscles • Opens chest • Improves balance • Tones abs

2

2

• Tones digestive organs • Can relieve headaches

osteoporosis, or fragile bones. Clearly the

3

more bone mass you start with, the better off you will be. Along with a healthy diet, regular exercise is key in building and maintaining bones. Yoga is especially recommended

DAY

16

because of its gentle weight-bearing poses that strengthen the whole body, from the neck and spine all the way down to the wrists and ankles. Yoga corrects posture, lessening stress on the bones, and improves balance so that you are less likely to fall. It boosts digestion helping your body to absorb all the nutrients it needs for healthy bones. Yoga also balances hormones, keeping more estrogen in your system for longer.

3 Exhale as you fold forward from the hips. Keeping the knees straight, run your hands down your legs as far as they will go. If you can reach the floor, place your palms alongside your feet. If you can’t reach the floor, grasp your shins, ankles or feet, and gently bring your nose as close to your knees as is comfortable. Hold for a count of 15, breathing in position. To exit the pose, place hands on hips, and slowly raise your upper body to standing position as you exhale. Repeat three times.

3 Inhale as you slowly lift your left foot off the floor, extending it out behind you so that it is parallel to the floor. Straighten your right leg and stay in the pose for five complete breaths. Perform on the other side. Repeat three times on both sides.

Legs straight (if possible) 3

Bend from the hips, like a hinge, keeping the back straight Relax neck

Keep feet aligned

modification

If you have trouble holding your balance, practise by placing your hands against a wall or over the back of a chair until you are able to hold the pose unaided.

DAY

16 97

triangle pose 3

1

This stretch strengthens the legs, muscles around the knee, ankle joints, hips, groin muscles, hamstrings, calves, shoulders, chest and spine.

1 Stand in Mountain Pose, palms pressed together in front of your chest.

• Elongates & strengthens spine

• Stimulates liver, spleen & kidneys

• Tones legs

• Builds strength & determination

1 Sit on the floor in Staff Pose, feet together extended in front of you and hands on the floor beside your hips.

half twist

• Opens the heart

2 Step your feet to about 2–3 feet apart. Raise your arms to shoulder level as you inhale, palms facing down.

3 Turn your right foot and leg out to the side to 90 degrees. Turn your left foot slightly towards right heel.

2

4

This gentle twist energises the spine and improves digestion.

3 Place your right hand on the floor behind you and bring your left hand over to clasp your left knee.

• Massages digestive organs, aiding elimination

3

1

2 Inhale to lengthen the spine and press your sitting bones into the floor. Exhale and bend your right knee, drawing it towards your chest. Place your right foot on the floor just outside your left knee.

4

3

Look over right shoulder

• Stimulates lymph flow • Strengthens immune system • Calms nervous system

The wider your legs, the more intense the stretch will be

Turn right foot and leg out

5 4 Place your left hand on your hip. Exhale as you slide your right arm down your right leg as far as it will go without straining. Keep your chest open.

4

5 Stretch your left arm up in line with your right shoulder. Turn your head to look up at your hand raised above your head. Hold for a count of

5

15, breathing in position. Repeat on the other side, then repeat on both sides again twice more.

seated forward bend Today we return to this intense forward bend. Keep your shoulders back and relaxed, and reach your sternum forwards towards your toes.

4

• Strengthens spine • Improves digestion

DAY

16 98

Rest hand on shin, ankle or the floor, but don’t lean on, or put pressure on your knee

1 Sit on the floor in Staff Pose, feet together extended in front of you and hands on the floor beside your hips.

1

• Can help with infertility, high blood pressure & insomnia • Relieves menstrual discomfort & menopause symptoms

2

2 Inhale as you raise your arms above your head. Raise your gaze, arch your body back, and hold for 2–3 breaths.

4 Inhale as you arch backwards, as in Step 2. Exhale as you lower your arms and lean forwards to grasp your toes. If you can’t reach your toes, grasp your ankles or shins.

3

5

2

4 Gently twist your head and neck as far as possible without straining to the right. Hold for 5 full breaths. Return to the initial position then repeat on the other side. Repeat on both sides twice.

3 Exhale as you lower your arms and grasp your knees. Bend your elbows out as you fold towards your knees. Hold for a count of 15. Return to the initial pose.

5 Lower your forehead as close as possible towards your shins. Hold for a count of 15. Return to Staff Pose, then repeat three times.

DAY

16 99

balancing cat pose 6

upward facing dog pose Keep gaze down

The Balancing Cat Pose, or Dandayamna Bharmanasana, develops coordination and strength. • Improves balance & coordination • Lengthens spine

1

8

2

2 Inhale, pull in your abs and extend your right arm in front of you, palm downwards. Keep your shoulders level. Exhale as you return your arm to the floor. Repeat with the left arm. Repeat 5 times with each arm. Return to starting position.

1 Begin on all fours, hands aligned with your shoulders and knees aligned with your hips.

• Builds core strength

1 Lie on your stomach on the floor, head turned to one side.

1

The Upward Facing Dog is a powerful back stretch. Today we take it to the full position.

2 Turn your head to the front. Inhale and place the palms of your hands on the floor just below shoulder level. Bring your shoulders towards your ears while pressing your shoulder blades inwards towards each other.

2

• Strengthens spine, torso & arms • Tones abs & hips • Opens lungs

3

3 Return to starting position. Inhale, pull in your abs, and extend your right leg out behind you, keeping your ankle aligned with your shoulders. Exhale and return your leg to the floor. Repeat with the left leg. Repeat 5 times with each leg. Return to starting position.

belly twist 7

1 Lie on your back on the floor, feet together and arms along the sides of your body, palms facing downwards.

1

• Relaxes the neck • Promotes digestion

100

• Stimulates abdominal area

4 Inhale, pull in your abs, and extend your left leg and right arm at the same time. Hold for a count of five, then repeat on the other side. Repeat five times on both sides.

2 Inhale and bring your knees up towards your chest. Wrap your arms around them.

• Relaxes whole body

3 Stretch your arms out at right angles to your body, palms facing downwards. Relax your neck and shoulders.

4 Exhale, and keeping both knees together, turn them to the left, pressing them as close to the floor as you can. At the same time turn your head to the right. Keep both shoulders on the floor. Hold for the count of 5. Inhale and bring your knees and head back to the central position. Perform on the other side. Repeat three times on both sides.

3

3 Exhale, push down on your hands and lift your head, chest, trunk, hips and thighs off the floor. Feet, knees, and shins should stay on the floor.

4 Raise the centre of your chest upwards and gently arch your neck and head to look upwards. Hold for 5 complete breaths. Repeat three times.

4

2

corpse pose

• Stretches entire spine

16

4

This asana opens your lower back and releases tension. It can help with back and leg discomfort and pain. 3

DAY

• Improves circulation & posture

4

9

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the Corpse Pose. • Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet,

scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and

body. Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

DAY

16

101

Weight loss

standing half lotus 1

The Standing Half Lotus, or Ardha Padmasana Vrksasana, opens the hips and improves balance and concentration.

1 Stand in Mountain Pose, with hands by your sides. To help maintain your balance, focus on an object in front of you.

Look straight ahead, focusing on an object

2 Move your body weight to your right foot. Bend your left knee, raise your left foot and use your right hand to gently position your foot as far up your right thigh as is comfortable.

1

2

Do not practice this pose if you have knee or hip problems. Those with high blood pressure should not raise their arms overhead in the pose.

You will notice, especially in the first 2–3 weeks of this course, that your waist, hips, thighs and upper arms will be firmer and

• Improves balance

slimmer. This is not weight loss, but the result

• Increases flexibility in hips, knees & ankles

of firmer muscles. In the long run, yoga will

• Regulates nervous & lymphatic systems

help you to achieve and keep a healthy weight,

3 Inhale, and raise your arms above your head, pressing your palms together. Straighten your arms and stand tall. Hold the position for five complete breaths, then gently lower your arms and release your foot. Repeat on the other leg. Repeat on both sides twice more.

3

Press foot against standing leg to help keep balance Activate leg muscles to help keep balance

but it is not a quick-fix, sweat-it-off approach. Let’s look at the numbers: if you weigh about

warrior I

68 kg (150 lb) and you practise the asanas in this book for 30 minutes you will use about 150 calories. If you do that every day, after

DAY

17

a week you will have burned an extra 1050 calories. To lose 500 g (1 lb) of bodyweight,

2

This standing forward lunge will strengthen your legs and open your chest and heart.

1 Stand in Mountain Pose, arms by your sides.

1

2 Exhale, and take a big step forwards with your left foot. Rotate your left foot about 45 degrees outwards. Place your hands on your hips.

you need to burn 3500 calories. The weight will come off, but slowly. It will also stay off. If you follow the yoga diet we outlined in Days Nine and Ten you will lose weight more quickly. Many women also find that being able to relax and sleep better makes it easier to stick to a healthy diet and to avoid the pitfalls of “comfort eating.”

• Strengthens the legs, especially thighs

• Increases lung capacity

3

Align right knee and ankle

DAY

• Strengthens spine • Stabilises hips, knees & ankles

2

3 Inhale and bend your left knee so Tilt head to that it is directly look up at over your left ankle. hands Raise your arms overhead, bringing your palms together. Keep the heel of your right foot on the ground. Tip your head backwards and look at your hands overhead. Hold for five breaths. Exhale as you return to Mountain Pose. Repeat on the other side. Repeat twice more on both sides.

Keep right foot flat on floor

17

103

standing forward bend 3

This intensive stretch will help to strengthen your thighs and knees, among other things.

chest opener

1 Stand in Mountain Pose, with your feet just slightly apart.

4 1

5

This intense forward bend stretches the spine and hamstrings. • Tones & firms arms • Tones & firms bust

• Improves posture

• Relieves tension in neck & shoulders

• Increases energy

1 Stand in Mountain Pose, feet slightly apart. Interlock your fingers behind your back. Arch backwards and hold for a count of 10, breathing in position.

• Stretches hamstrings • Tones digestive organs • Can relieve headaches

2 Gently bend forwards, raising your arms behind your back. Hold for a count of 20 as you breathe. Exhale as you return to an upright position.

2

2 Inhale as you raise your arms parallel above your head, palms facing inwards.

DAY

17

104

3

Bend from the hips, like a hinge, keeping the back straight

Relax neck

Keep feet aligned

Stretching the neck muscles defuses stress and helps the whole body to relax.

3 Raise your arms to shoulder height, and interlock your fingers behind your back. Arch backwards again as far as is comfortable for you. Hold for a count of 5, breathing in position. The aim is to bring your head towards the knees

4 Now bend forwards again, raising your arms behind your back. Gently press your nose as close to your knees as you can. Do not overstretch. Hold for a count of 15 as you breathe. Exhale as you return to an upright position. Repeat twice more.

In the chin mudra, or “seal of consciousness,” the thumb and the index finger are lightly touching at the tips

4

1 Sit on the floor, legs drawn up in the Lotus or Half Lotus position, or simply crossed. Keep the spine straight and drop your head forwards so that your chin is resting on your chest.

1

2

Keep legs straight

3

6

1 Sit in Staff Pose, lengthening your spine from the tailbone through to the top of your head.

1

2

3 Exhale as you fold forward from the hips. Keeping the knees straight, run your hands down your legs as far as they will go. If you can reach the floor, place them palms down by your feet. If you can’t reach the floor, grasp your shins, ankles or feet, and gently bring your nose as close to your knees as is comfortable. Hold for a count of 10, breathing in position. To exit the pose, place hands on hips, and slowly raise your upper body to standing position as you exhale. Repeat three times.

• Promotes relaxation

• Strengthens spine & abs

1

• Releases tension in neck & shoulders • Relieves headaches

• Builds flexibility in hips, knees & ankles

• Realigns spine • Strengthens back muscles

neck stretch

Sitting upright with your spine aligned calms the mind, reducing stress, anxiety, and mild depression.

half lotus

Raise chin, gently arch backwards

2

2 Roll your head to the right, taking your right ear down towards your right shoulder.

2 Bend the right knee, clasp the foot with both hands, and place your foot on top of your still outstretched leg as far up your thigh as possible (your goal is to place it in the hip crease).

3

3 Roll your chin to your chest again and take your left ear to your left shoulder. Repeat 3–5 times.

3

4

Keep legs straight

3 Bend your left knee and pull the leg in and tuck the heel under your right leg with the heel up against your groin. Place your hands on your knees, with fingers in the chin mudra. Breathe in position for 10 complete breaths.

4 Drop your chin to your chest and then lift your head, to release tension from your neck. Repeat 3–5 times.

DAY

17

105

bow pose

camel pose 7

The Camel Pose, or Ushtrasana, is a kneeling backward bend. It helps to open your hips and shoulders.

1

• Opens chest & shoulders

1 Kneel on the floor with your knees hipwidth apart. Inhale and raise your hands above your head, palms facing inwards.

2 Lift your ribs and chest and press your pelvis forwards. Reach behind you and place your right hand on your right heel. Look down towards your right heel. Hold for the count of 10, breathing in position. Return to an upright position and repeat on the other side.

2

Do not practise this pose if you suffer from high or low blood pressure. Skip this pose if you have serious neck or back injury.

• Strengthens mid-back • Stretches abs & thighs • Relieves menstrual discomfort & mild back pain

8

1 Lie on your stomach on the floor, head turned to one side. The Bow is a powerful back bend that will strengthen your back.

1

2 Turn your head to the front. Inhale and reach behind you to clasp the tops of your feet with your hands as you raise your chest off the floor. 2

• Strengthens spine • Tones whole body • Opens lungs

Hips & knees aligned

• Improves circulation

Look down towards heel

3

modification

3

DAY

17

106

3 Return to upright position. Now take both hands back to grasp both heels. Open your chest, elongate your spine and relax your neck, allowing your head to tilt backwards. Hold for the count of 15, breathing in position.

If you can’t reach your heels, or if you feel you are straining your back or neck, try raising your heels a little by tucking your toes under. If this is still not comfortable, then place blocks just outside each heel at their highest (usually about 23 cm/9 inches) and place your hands on those.

If the neck feels uncomfortable, draw your chin towards your chest

4

4 To exit the position, exhale and release your arms, letting your sitting bones sink down on to your heels.

3 As you exhale, push your feet into the palms of your hands. As you push, your body will naturally lift, but focus on pushing your feet as opposed to lifting to prevent injury. Hold for 3–5 breaths. Exit by lowering yourself to the ground and releasing your feet from your grasp. Repeat three times.

corpse pose 5

5 Lower your forehead gently to the floor, with your hands our behind you, palm facing upwards. Hold for 30 seconds. Repeat the pose once more from start to finish.

9

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the Corpse Pose. • Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet,

scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and

body. Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

DAY

17

107

Fertility

side bend

Steeple or namaste hands

1 Stand in Mountain Pose, hands by your sides. Jump, or step, your feet to about 2 feet apart and inhale as you gracefully raise your arms. Clasp your hands above your head, keeping index fingers straight in a “steeple” position, or pressing the palms together in the “namaste” position. The latter will increase the stretch a little.

1

1

This gentle stretch increases the flexibility of the spine.

• Lengthens spine

Yoga is a great way to prepare for pregnancy, physically, emotionally and spiritually.

• Targets “love handles” • Tones arms

2

Standing bow pose

• Improves circulation to heart & lungs

The Standing Bow is all about balance. Kick back slowly and gently until you feel completely steady.

• Activates digestive system

• Increases elasticity of spine

• Improves balance & focus 2

1

1 Stand in Mountain Pose, hands by your sides. Raise your right foot up behind you and catch the top in the palm of your right hand.

Keep arm straight

2 Inhale and raise your left arm straight up, palm facing forwards.

A strong and flexible body will see you through the physical challenges associated

Jump, or step, feet apart

with carrying a child to term, while a well-

Foot in hand

functioning endocrine system will help you to cope with the hormonal changes. In some cases, yoga can even overcome fertility issues and improve a woman’s chances of conceiving. Surprisingly, experts think that

DAY

18

one of the most common reasons that women can’t become pregnant is stress, especially if day to day concerns are compounded by anxiety about being able to conceive. Yoga breathing techniques and asanas release

Keep arms straight

2 Exhale and bend slowly to the left, ensuring you don’t lean forwards or back. Hold for a count of 10, breathing in position, then exhale to centre. Repeat on the other side, then repeat three times on both sides.

3 Exhale as you kick your foot upwards and back, holding your foot firmly.

4

Don’t overstretch. Work to your own limits

2

tension and relieve anxiety, leaving you less vulnerable to stress and more able to relax, sleep and renew your energy. We suggest you try yoga before using fertility drugs. See our fertility boosting routine on page 190.

3

Distribute weight evenly through both feet

Focus on something directly in front of you to improve balance

4 As you kick your foot up, your body will naturally fold forwards. Keep kicking back until Stomach parallel to your body becomes floor parallel with the floor, and your leg is kicked up as far as you can manage. Hold in position for the count of 10, breathing. Repeat on the other side. Repeat on both sides twice more.

DAY

18

109

goddess pose 3

intense side stretch

1

• Opens hips & groin

The Goddess Pose strengthens your hips and thighs and will also improve your balance.

• Strengthens thighs • Increases overall body strength

1 Stand in Mountain Pose. Bring your legs wide apart, and turn your toes out as far as is comfortable. Inhale and raise your arms to shoulder height, palms face down.

4

1 Stand in Mountain Pose, feet wide apart. Raise your arms to shoulder level. Press your hands together behind your back, fingers facing upwards. Turn to the right, with your right foot and leg Turned out to the side at about 90 degrees. Look up, creating an arch in your back.

This stretch is similar to the Standing Forward Bend (first learned on page 14), but the positioning of the legs (one forward, one back), creates a deeper stretch.

2 Exhale and stretch forwards from the tailbone, chin extended. Keep your legs straight to maintain your balance.

3 Place your right hand on the floor behind you and bring your left hand over to clasp your left knee.

• Massages digestive organs, aiding elimination

1

Look over right shoulder

3

• Relieves stiffness in shoulders, neck & wrists

2

4 Gently twist your head and neck as far as possible without straining to the right. Hold for 5 full breaths. Return to the initial position then repeat on the other side. Repeat on both sides twice more.

4

• Strengthens immune system

• Improves balance

• Calms nervous system

• Opens chest

• Strengthens legs 2

6 1

3

110

This Half Twist has the power to transform your spine. It boosts blood flow to the disks, and builds strength and flexibility in the tiny muscles that support the spine.

2 Inhale to lengthen the spine and press your sitting bones into the floor. Exhale and bend your right knee, drawing it towards your chest. Place your right foot on the floor just outside your left knee.

• Massages digestive organs

3 Lower your spine and look straight ahead. Hold 5 seconds.

18

1 Sit on the floor, feet together extended in front of you and hands on the floor beside your hips.

• Stimulates lymph flow

2 Exhale and lower yourself into a squat position. Bend your arms to 90 degrees, palms facing forwards.

DAY

5

1

2

3 Keep your knees pulled back, to prevent injury. Your hips will open as you lengthen your spine. If you need to rest your arms, bring your palms together in prayer position. Hold this position for 20–30 seconds. Repeat three times.

Half Twist

Look up

seated forward bend

1 Sit on the floor in Staff Pose, feet together, legs extended out in front of you and hands on the floor beside your hips.

1

Among other things, this forward bend stimulates the liver, kidneys, ovaries and uterus.

2

Aim your forehead towards your knees. Feel your back stretch but do not strain it

2 Inhale as you gracefully raise your arms above your head. Raise your gaze, arch your body back, and hold for 5–8 breaths.

3

3 Exhale as you lower your arms and lean forwards to grasp your knees. Hold for a count of 15. Return to the initial staff pose

3

• Strengthens spine

4 Drop your forehead towards your left knee, until your nose is as close as is comfortable to your kneecap. Hold for the count of 5, breathing normally. Bend the right knee slightly if the stretch is too intense. Return to an upright position and repeat on the other side. Repeat on both sides twice more.

• Improves digestion • Can help with infertility, high blood pressure & insomnia

The aim is to bring your head towards your knee

4

• Relieves menstrual discomfort & menopause symptoms

4

4 Inhale as you reach up and backwards, as in Step 2 above. Exhale as you lower your arms and lean forwards to grasp your toes. If you can’t reach your toes, grasp your ankles or shins.

5

5 Reach your forehead as close to your shins as is comfortable. Hold for a count of 10, breathing in position. Only go as far as is comfortable for you. Repeat in both positions twice more.

DAY

18 111

knees-tochest pose

This asana releases tension in the lower back. It can also be helpful for sciatic nerve pain.

7

8

balancing cat pose

• Improves balance & coordination

The Balancing Cat Pose helps build core strength and coordination.

• Builds core strength

• Provides relief from indigestion, bloating acid reflux, flatulence & constipation

1 Lie on your back with your legs extended. Draw your right knee up towards your chest. Clasp your hands around the knee. Gently squeeze your leg towards you. Repeat with the other leg.

2 Return to the first position on your back. Now draw both knees up towards your chest. Clasp your hands around the knees. Gently squeeze your legs towards you. Repeat with one and two legs at a time twice more.

cobra Pose

• Lengthens spine

9

1

• Improves symptoms of IBS

1 Begin on all fours, hands aligned with your shoulders

and knees aligned with your hips. 2

1 Lie flat on your stomach, head turned to the side, arms extended along your sides.

10

This restful pose is a great way to end a practise session. It lengthens the back, releasing tension and calming the mind.

1

• Stimulates brain • Tones respiratory & digestive systems

1

2 Inhale, pull in your abs and extend your right arm in front of you, palm downwards. Keep your shoulders level. Exhale

1

• Stretches & strengthens spine

• Energizes legs

• Relieves fatigue

2 Turn your head and rest your forehead on the floor. Place your hands palms downwards at shoulder level. Relax your thighs.

as you return your arm to the floor. Repeat with the left arm. Repeat 5 times with each arm. Return to starting position. 3

2

Thighs may feel tense; relax them. Lift from the back, not the legs

3 Inhale, pull in your abs, and extend your right leg out behind you, keeping your ankle aligned with your shoulders.

Exhale and return your leg to the floor. Repeat with the left leg. Repeat 5 times with each leg. Return to starting position. 4

DAY 4 Inhale, pull in your abs, and extend your left leg and right arm at the same time. hold

for a count of five, then repeat on the other side. Repeat five times, alternating limbs.

• Relaxes neck & shoulders • Stimulates digestion

1 Kneel on the floor, big toes touching. Sink back onto your heels with knees hip-width apart and spine straight. Clasp one wrist with one hand.

• Stretches lower back

2

3 As you exhale, press into your hands and slowly raise your trunk. Ensure shoulders remain down and relaxed.

2

3

112

By opening your chest cavity, this asana opens up space for your lungs, easing asthma and allergy symptoms.

Keep gaze down

3 Let your legs drop down gently to the floor. Leave your knees bent about 18 inches apart. Relax into the floor and focus on your breathing for 1–2 minutes.

18

CHILD’S POSE

2 Exhale as you fold forward from your hips, bringing your head and chest down gently as far as you can towards the floor. If possible, touch your forehead on the floor.

Keep knees apart so that, if necessary, your body can sink down between them towards the floor

3

4 Keep lifting your trunk as far as is comfortable. Gently tilt your head backwards until your chin is parallel with the floor. Hold for a count of 15, breathing in position. Gradually lower your trunk to the floor, one vertebra at a time. Repeat three times. Toes pressed against floor

Do not tilt head any further than shown

3 Unclasp your hands, resting the backs on the floor. Draw your tailbone gently down towards your heels. Feel the stretch in your lower back. Hold the pose 2–3 minutes, taking deep, slow breaths.

Tailbone should be resting on heels

3

DAY

4

18

113

Menopause

standing half lotus 1

We return to the Standing Half Lotus. As with any balancing pose, come into the position slowly and with awareness. If you enter the pose too quickly, you are more likely to lose your balance.

1 Stand in Mountain Pose, with hands by your sides. To help maintain your balance, focus on an object in front of you.

Look straight ahead, focusing on an object

2 Move your body weight to your left foot. Bend your right knee, raise your right foot and use your left hand to gently position your foot as far up your left thigh as is comfortable.

1

3 Inhale, and raise your arms above your head, pressing your palms together. Straighten your arms and stand tall. Hold the position for five complete breaths, then gently lower your arms and release your foot. Repeat on the other side. Repeat twice on both sides.

2

3

The transition from the childbearing years to the years of wisdom treats everyone differently. Most women experience some

• Improves balance

symptoms and a few have quite a difficult

• Increases flexibility in hips, knees & ankles

time. As your reproductive years wind

• Regulates nervous & lymphatic systems

down, your body no longer requires so much

Press foot against standing leg to help keep balance Activate leg muscles to help keep balance

estrogen and progesterone and your ovaries produce less of them. It takes time for your

garland pose

body to adjust and the withdrawal symptoms can include hot flashes, mood swings and insomnia, among other things. This is a

DAY

19

natural process, a “coming of age,” that leads to serenity and well being. Unless you have severe symptoms or specific medical issues,

2

The Garland Pose, or Malasana, is a great way to increase strength and flexibility in your groin, hips, knees and ankles.

1 Start in Mountain Pose with your feet slightly wider than hip distance apart. Turn your toes out slightly so that they are a little wider than your heels.

1

2

3 Open your knees and press your elbows against them. Bring your palms together in front of your chest. Stay here for 30–60 seconds. To exit the pose, either sit back onto your buttocks, or push back up to standing. Repeat.

3

there is no need to reach for a cocktail of pharmaceuticals. Yoga is very effective at this stage of life because it regulates your endocrine system and improves your ability to relax and sleep, while increasing your body strength and stamina. See our routine for menopause symptoms on page 190.

• Strengthens back & abs • Improves balance • Opens groin area • Builds strength in ankles & feet

2 Raise your arms so that they are parallel to the floor, Bend your knees deeply, sinking down slowly until your hips are lower than your knees, a few inches off the floor. Keep your heels flat on the floor.

modification If your calf muscles are tight you may not be able to keep your balance. In that case placed a folded towel or blanket under your heels. As your calf muscles become more supple, you will be able to eliminate the blanket or towel.

DAY

19

115

standing forward bend 3

triangle pose

1

1

1 Stand in Mountain Pose, with your feet just slightly apart.

We return to this intensive stretch which will help keep your spine strong and flexible.

4

This intensive stretch brings many benefits, such as alleviating back pain and symptoms of menopause.

1 Stand in Mountain Pose. Step your feet wide apart. Exhale and raise your arms to shoulder level, palms facing down.

• Elongates & strengthens spine

• Strengthens back muscles

• Tones legs

• Stretches hamstrings

• Stimulates liver, spleen & kidneys

• Tones digestive organs

• Builds strength & determination

• Can relieve headaches

5

alternatenostril breathing

1 Sit in the half-lotus pose, or in a simpler cross-legged position if the half-lotus is too difficult. Place your hands comfortably on your knees in the shuni mudra, or seal of patience.

You may find that you can practice this breath without using your finger and thumb.

• Decreases stress

The wider your legs are, the more intense the stretch will be

• Enhances mental function

1

In the shuni mudra, or “seal of patience,” the thumb and the second finger are lightly touching at the tips

2 Exhale through your left nostril as you use your thumb to close your right nostril. Inhale slowly and deeply through the left nostril. Now use your ring and little finger to close your left nostril and slowly exhale through your right nostril. Inhale through the right nostril, then close it with your thumb. Exhale through the left nostril. This is one complete breathing cycle. Repeat 7 times.

2

• Soothes nervous system • Promotes calmness & sleep

2

• Boosts energy 2

2 Inhale as you raise your arms parallel above your head, palms facing inwards. 3

DAY

19

116

3 Exhale as you fold forward from the hips. Keeping the knees straight, run your hands down your legs as far as they will go. If you can reach the floor, place them palms down by your feet. If you can’t reach the floor, grasp your shins, ankles or feet, and gently bring your nose as close to your knees as is comfortable. Hold for a count of 10, breathing in position. To exit the pose, place hands on hips, and slowly raise your upper body to standing position as you exhale. Repeat twice more.

3 Place your left hand on your hip. Exhale as you slide your right arm down your right leg as far as it will go without straining. Keep your chest open.

Bend from the hips, like a hinge, keeping the back straight

Relax neck

4 Stretch your left arm up in line with your right shoulder. Turn your head to look up at your hand raised above your head. Hold for a count of 20, Keep feet aligned

breathing in position. Repeat on the other side. Repeat twice more on both sides.

Rest your hand on your shin, ankle or the floor, but don’t lean on, or put pressure on your knee

2 Draw your knees up and grasp your legs just below the knees. Inhale as you lengthen your spine and press your shoulder blades back, opening your heart.

2

Boat pose Turn right foot and leg out

3

1 Sit on the floor in staff pose, legs extended in front of you and hands on the floor with fingers facing forwards.

1

2 Turn your right foot and leg out to the side to 90 degrees. Turn your left foot slightly towards right heel.

4

6

The Boat Pose strengthens the core muscles of your body. You may shake in position, this is fine. However, if you find you are holding your breath or feeling discomfort in your lower back, then take a break.

3 Exhale as you lean back, slipping your hands under your lower thighs. Balance on your sitting bones.

3

4 Exhale as you straighten your legs at an upward angle, stretching your arms forwards. Balance in position, breathing normally, for 20–30 seconds, or as long as you can without losing the pose. Repeat twice. 4

• Strengthens hips, thighs & back • Tones abs • Improves digestion • Improves balance

To release the pose, exhale and slowly lower your legs to the floor.

DAY

19

117

downward facing dog 7

Downward Facing Dog, or Adho Mukha Shvanasana, is a rejuvenating pose that should be practised often. • Strengthens shoulders • Stretches hamstrings and calves • Energises the whole body

upward facing dog pose Arms straight

Knees slightly behind hips

1

9

2

2 Rise up onto the tips of your toes. Draw your hips back and keep your arms straight.

1 Get down on all fours, hands shoulder-width apart and knees hip-width apart. Slide your hands slightly in front of your shoulders.

The Upward Facing Dog is a powerful back stretch that will firm your buttocks and strengthen your spine, arms and wrists.

• Increases blood flow to head

• Strengthens spine, torso & arms

• Relieves menstrual & menopausal symptoms

• Tones abs & hips 3

This asana is contraindicated for those with high or low blood pressure, acid reflux or shoulder or wrist pain or injury.

1 Lie on your stomach on the floor, head turned to one side.

1

4

• Opens lungs

Legs straight

• Improves circulation & posture

Keep heels on floor

3 Exhale and lift your hips up towards the ceiling, straightening your arms and legs. Keep your knees slightly bent. Ease your heels down towards the floor, pushing through your hands as well as your feet, as though trying to take your chest towards your toes.

• Stimulates abdominal area

2 Turn your head to the front. Inhale and place the palms of your hands on the floor just below shoulder level. Bring your shoulders towards your ears while pressing your shoulder blades inwards towards each other.

2

3

3 Exhale, push down on your hands and lift your head, chest, trunk, hips and thighs off the floor. Feet, knees, and shins should stay on the floor.

4 If you have tight hamstrings, your heels will remain lifted; this is fine. Ensure you don’t overstretch or your hamstrings may become even tighter. You should feel a stretch, but no pain. Relax your neck and breathe evenly, lengthening the spine with each breath. Repeat.

4

belly twist 1

8

The Belly Twist can help resolve tight or hunched shoulders. Be sure to keep both shoulders pressed to the ground throughout the asana.

1 Lie on your back on the floor, feet together and arms along the sides of your body, palms facing downwards.

3

• Stretches entire spine • Relaxes the neck • Promotes digestion

DAY

19

118

• Relaxes whole body

3 Stretch your arms out at right angles to your body, palms facing downwards. Relax your neck and shoulders.

4 Exhale, and keeping both knees together, turn them to the left, pressing them as close to the floor as you can. At the same time turn your head to the right. Keep both shoulders on the floor. Hold for the count of 5. Inhale and bring your knees and head back to the central position. Repeat on the other side. Repeat twice more on both sides.

2

corpse pose

2 Inhale and bring your knees up towards your chest. Wrap your arms around them.

10 4

4 Raise the centre of your chest upwards and gently arch your neck and head to look upwards. Hold for 5 complete breaths. Repeat three times.

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the Corpse Pose. • Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet,

scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and body.

Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

DAY

19

119

Postpartum

1

complete breath standing

life, but it is also physically and emotionally demanding. After the baby is born your body needs time to re-adjust. Your uterus must slough off extra cells and your hormones

1

• Increases energy & focus • Strengthens spine

Steeple or namaste hands

2

1 Stand in Mountain Pose, hands by your sides. Jump, or step, your feet to about 2 feet apart and inhale as you gracefully raise your arms. Clasp your hands above your head, keeping index fingers straight in a “steeple” position.

1

2

We begin again today with out classic warm-up asana.

Carrying a baby to term and giving birth is an exciting and fulfilling moment in a woman’s

side bend

Relax upper body, let chin sink to chest

2 Begin a long, deep breath as you slowly raise your chin and arms, palms facing upwards. Lifting your arms opens your lungs allowing the air to flow in.

1 Stand in Mountain Pose. Exhale slowly through the nose, contracting your abdomen and relaxing your shoulders and neck. Let your chin sink towards your chest.

Whittle your hips and waist with this gentle side bend.

• Lengthens spine

Hug your head tightly with your biceps to lock your torso into position.

• Targets “love handles” • Tones arms

• Tones arms & upper body • Improves balance & posture

Jump or step feet about 2 feet apart

need to stabilize. You also have a tiny human being to take care of 24/7, so don’t rush straight into an exhausting exercise routine too soon. If yours was a natural birth, we

Reach for the sky on tips of toes 3

4

Focus on coordinating your breathing and movement, inhaling as you rise to your toe tips and exhaling as you lower your arms and heels return to the floor

recommend that you wait at least 2–3 weeks,

DAY

20

or until the bleeding has stopped, before taking up yoga again. If you had a cesarean you should wait 6–8 weeks, or until the wound has healed. Then, start slowly, with gentle breathing and relaxation asanas, such as Corpse Pose (see page 17) and Belly Breathing (see page 53). When your body is completely healed, usually at about three months, you can resume full yoga practise. See our postpartum routine on page 189.

3 At the same time, rise up on your toes until your arms are fully extended and, if you feel steady, bring your hands together. Hold your breath and count slowly to five.

4 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat five times.

2 Exhale and bend slowly to the left. If you feel yourself leaning slightly forwards or backwards, it means you are taking the stretch too far. Hold for the count of 10, then return to centre. Repeat on the other side. Repeat three times on both sides.

Keep arms straight 2

Only bend as far as is comfortable

DAY

Lower arms gracefully and sink down onto heels

Distribute weight evenly through both feet

20 121

tree pose 3

The Tree Pose, or Vrikshasana, is named after the Sanskrit word Vrksha for “tree.” The leg you balance on represents the roots, while your body and outstretched arms represent the branches as they reach for the sun. • Improves concentration & balance • Reduces stress

Half Twist

Focus gaze on a fixed point for balance

If you have high blood pressure, skip Step 5 where you raise your arms above your head.

1

2

4

• Massages digestive organs, aiding elimination

1 Stand in Mountain Pose, hands by your sides and legs slightly apart.

2 Inhale and raise your right knee to your chest, clasping it with your hands. Focus on an object in front of you to help keep your balance.

• Strengthens ankles, calves, thighs & hips • Improves overall body strength

3

4

20

122

knees-to-chest pose

5

Keep standing leg straight & firm

DAY

3

• Calms nervous system

Raising hands above head is an advanced position

5 If you have no difficulty keeping your balance, inhale and raise your arms above your head, bending them at the elbows so that your palms are pointing upwards from your head. Hold for 5 complete breaths. Repeat on the other side. Repeat once on both sides.

The Knees-To-Chest Pose is a gentle asana that helps relieve digestive problems.

2 Inhale to lengthen the spine and press your sitting bones into the floor. Exhale and bend your right knee, drawing it towards your chest. Place your right foot on the floor just outside your left knee.

Look over right shoulder

• Strengthens immune system

5

4 Bring your hands together in front of your chest in the anjali mudra (prayer pose). Hold for several complete breaths.

3 Place your right hand on the floor behind you and bring your left hand over to clasp your left knee.

1

• Stimulates lymph flow

Firmly press foot against leg

3 Use your right hand to place the sole of your right foot on your left inner thigh. If this is too difficult, place it on your inner calf or ankle. Avoid placing it on the inner knee. Raise your arms.

This gentle twist not only realigns the spine but will also firm your waistline.

1 Sit on the floor, feet together extended in front of you and hands on the floor beside your hips.

1 Lie on your back with your legs extended. Draw your right knee up towards your chest. Clasp your hands around the knee. Gently squeeze your leg towards you. Repeat with the other leg. 2 Return to the first position on your back. Now draw both knees up towards your chest. Clasp your hands around the knees. Gently squeeze your legs towards you.

4

2

4 Gently twist your head and neck as far as possible without straining to the right. Hold for 5 full breaths. Return to the initial position then repeat on the other side. Repeat twice more on both sides.

1

2

• Provides relief from indigestion, bloating acid reflux, flatulence & constipation • Improves symptoms of IBS

3 Let your legs drop down gently to the floor. Leave your knees bent about 18 inches apart. Relax into the floor and focus on your breathing for 1–2 minutes.

3

DAY

20

123

half locust 6

The Half Locust, or Ardha Shalabhasana, prepares the body for the Full Locust back bend.

1

1 Lie flat on the floor, legs and big toes touching. Rest your arms on the floor, palms facing downwards.

CHILD’S POSE Big toes together

Palms down

7

2 Turn your head towards the front and rest the ball of your chin on the floor.

The Child’s Pose is a gentle, restorative position often used to calm the body after more challenging poses.

1 Kneel on the floor, big toes touching. Sink back onto your heels, with knees hipwidth apart and spine straight. Clasp one wrist with one hand.

2 Exhale as you fold forward from and hips, bringing your head and chest down gently as far as you can towards the floor. If possible, touch your forehead on the floor.

1

Keep knees apart so that your body sinks down between them towards the floor

2

2

• Relieves fatigue

• Relieves stress & mild depression • Stimulates thyroid • Promotes sleep & youthfulness • Improves digestion • Benefits infertility, asthma & sinusitis • Relieves menopausal symptoms

• Relaxes neck & shoulders

Ball of chin on floor

• Stimulates digestion • Stretches lower back

3 Exhale and very slowly lift your left leg off the floor and raise it as high as possible. Press your palms against the floor. Hold for the count for 5 then slowly lower you left to the ground. Repeat with the other leg.

3 Unclasp your hands, resting the backs on the floor. Draw your tailbone gently down towards your heels. Feel the stretch in your lower back. Hold the pose 1–2 minutes, taking deep, slow breaths.

Tailbone should be resting on heels

3

3

1

bow pose People with high blood pressure, heart disease or who have suffered a stroke may need to avoid this pose as it increases pressure in the neck.

4

8 Palms pressed against floor

4 Exhale and press your palms against the floor as you slowly lift both legs off the floor. Just lift your legs a few inches off the floor, without straining. Hold for the count of 5 then lower to the floor.

20

124

2 Turn your head to the front. Inhale and reach behind you to clasp the tops of your feet with your hands as you raise your chest off the floor.

2

• Strengthens spine • Tones whole body • Opens lungs • Improves circulation

5 Exhale and press your palms against the floor and slowly lift both legs off the floor again. Lift your legs as high as they will go without straining. Hold for the count of five then lower your legs to the floor. Repeat.

DAY

The bow pose is a powerful back bend.

1 Lie on your stomach on the floor, head turned to one side.

5

Palms pressed against floor helps lift feet

3 As you exhale, push your feet into the palms of your hands. As you push, your body will naturally lift, but focus on pushing your feet as opposed to lifting to prevent injury. Hold for 3-5 breaths. Exit by lowering yourself to the ground and releasing your feet from your grasp. Repeat twice.

3

DAY

20

125

Catch-Up 3

complete breath standing 1

This energising warm-up pose combines movement with breathing.

1

1 Stand in Mountain Pose. Exhale and let your chin sink to your chest. Inhale as you raise your arms. Rise up on your toes until your arms are fully extended above your head.

warrior iii 1

3

2

The third of the warrior poses combines a lunge movement and balance.

1 Stand in Mountain Pose, arms by your side. Fix your gaze on something in front of you and focus on it throughout the exercise. This will help you keep your balance.

Hold your breath and count slowly to 5. • Increases energy & focus • Strengthens spine • Tones arms & upper body

1 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat 5 times.

you have learned over the past three weeks.

• Opens chest • Improves balance

• Improves balance & posture

Today we will run through 17 of the 39 asanas

• Strengthens spine, shoulder & hip muscles

Rise up onto toe tips

Lower arms gracefully and sink down onto heels

• Tones abs 2

Take a moment to reflect on how far you have come in a relatively short period of time. You have worked hard and done well! We believe

side bend

that you will be feeling so much healthier and calmer than when you started this course. Depending on your age and fitness level,

DAY

21

you may still be struggling with some of the asanas. Don’t worry about this; just keep

2

This hip stretch will help reduce flabbiness at the waist and hips.

Arms straight

practising and remember not to force your body. It may take you a little longer with some of the poses, but it doesn’t matter. As we head into the final stage of our course, we will be introducing some more advanced poses. If you don’t feel ready for these, you could repeat the last seven days. Proceed at the pace that feels best for you.

• Lengthens spine • Targets “love handles” • Tones arms

Distribute weight evenly through both feet

1 Stand in Mountain Pose. Step your feet to about 2 feet apart and inhale as you raise your arms. Clasp your hands above your head, in either the “steeple” or “namaste” positions. Exhale and bend slowly to the left. Hold for a count of 10, then inhale to centre. Repeat on the other side. Repeat on both sides twice.

2 Exhale as you lunge your right foot forwards, bending your knee to 90 degrees. Raise your arms and extend them forwards over your ears and fold your torso forwards over your right thigh.

3

3 Inhale as you slowly lift your left foot off the floor, extending it out behind you so that it is parallel to the floor. Straighten your right leg and stay in the pose for five complete breaths. Repeat twice on both sides.

DAY

21

127

Standing bow pose 4

1

The Standing Bow is all about balance. Kick back slowly and gently until you feel steady.

1 Stand in Mountain Pose, hands by your sides. Raise your right foot up behind you and catch the top in the palm of your right hand. Keep arm straight

garland pose 5

The Garland Pose is a great way to increase strength and flexibility in your groin, hips, knees and ankles.

6

• Strengthens back & abs • Opens groin area

2

• Increases elasticity of spine • Activates digestive system • Improves balance & focus

3

Focus on something directly in front of you to improve balance

4

Stomach parallel to floor

DAY

21

128

4 As you kick your foot up, your body will naturally fold forwards. Keep kicking back until your body becomes parallel with the floor, and your leg is kicked up as far as you can manage. Hold in position for the count of 10, breathing. Repeat on the other side. Repeat twice more on both sides.

1 Stand in Mountain Pose. Inhale and raise your right knee to your chest, clasping it with your hands. Focus on an object in front of you to help keep your balance.

7

• Improves overall body strength 2

2 Raise your arms so that they are parallel to the floor, Bend your knees deeply, sinking down slowly until your hips are lower than your knees, a few inches off the floor. Keep your heels flat on the floor.

1

Look up

1 Stand in Mountain Pose, feet wide apart. Raise your arms to shoulder level. Press your hands together behind your back, fingers facing upwards. Turn to the right, with your right foot and leg Turned out to the side at about 90 degrees. Look up, creating an arch in your back.

This pose is part forward bend, part balancing pose.

2

• Strengthens ankles, calves, thighs & hips

2 Use your right hand to place the sole of your right foot on your left inner thigh. If this is too difficult, place it on your inner calf or ankle. Avoid placing it on the inner knee. Raise your arms.

2

3 Exhale as you kick your foot upwards and back, holding your foot firmly.

intense side stretch

Focus gaze on a fixed point for balance

1

• Reduces stress

• Builds strength in ankles & feet

1 Start in Mountain Pose with your feet slightly wider than hip distance apart. Turn your toes out slightly so that they are a little wider than your heels.

2 Inhale and raise your left arm straight up, palm facing forwards.

The Tree Pose improves balance and overall strength.

• Improves concentration & balance

• Improves balance

• Improves circulation to heart & lungs

tree pose

1

2 Exhale and stretch forwards from the tailbone, chin extended. Keep your legs straight to maintain your balance.

• Improves balance • Relieves stiffness in shoulders, neck & wrists • Opens chest • Massages digestive organs • Strengthens legs

3 3

3 Lower your spine and look straight ahead. Hold 5 seconds.

Firmly press foot against leg

3 4

3 Open your knees and press your elbows against them. Bring your palms together in front of your chest. Stay here for 30-60 seconds. To exit the pose, either sit back onto your buttocks, or push back up to standing. Repeat twice.

3 Bring your hands together in front of your chest in the anjali mudra (prayer pose). Hold for several complete breaths. Repeat on the other side. Repeat on both sides.

Keep standing leg straight & firm

4 Drop your forehead towards your left knee, until your nose is as close as is comfortable to your kneecap. Hold for the count of 5, breathing normally. Bend the right knee slightly if the stretch is too intense. Return to an upright position and repeat on the other side. Repeat on both sides.

DAY

The aim is to bring your head towards the knees

21

129

8

alternatenostril breathing

half lotus pose

1

9

Alternate-nostril breathing is a simple way to relieve stress and calm the mind. • Decreases stress • Enhances mental function • Soothes nervous system • Promotes calmness & sleep • Boosts energy

1 Sit in the half-lotus pose, or in a simpler cross-legged position if the half-lotus is too difficult. Place your hands comfortably on your knees in the shuni mudra, or seal of patience.

11

2

1

seated forward bend This stretch helps soothe headaches and anxiety and reduces fatigue.

• Strengthens spine & abs

• Strengthens spine • Can help with infertility, high blood pressure & insomnia

2 Bend your left knee and pull the leg in and tuck the heel under your right leg with the heel up against your groin. Breath in position for 10 complete breaths.

1 Sit in Staff Pose. Draw your knees up and grasp your legs just below the knees. Inhale as you lengthen your spine and press your shoulder blades back, opening your heart.

• Relieves menstrual discomfort & menopause symptoms

DAY

21

130

Aim your forehead towards your knees. Feel your back stretch but do not strain it.

2 Inhale as you gracefully raise your arms above your head. Raise your gaze, arch your body back, and hold for 5–8 breaths

3

3 Exhale as you lower your arms and lean forwards to grasp your knees. Hold for a count of 15. Return to the initial staff pose.

4 Inhale as you reach up and backwards, as in step 2 above. Exhale as you lower your arms and lean forwards to grasp your toes. If you can’t reach your toes, grasp your ankles or shins.

5

5 Reach your forehead as close towards your knees as is comfortable. Hold for a count of 10, breathing in position. Only go as far as is comfortable. Repeat twice.

1

2

2

12

Like the Half Twist, this asana will also help with poor digestion.

2 Exhale as you lean back, slipping your hands under your lower thighs. Balance on your sitting bones.

1 Lie on your back on the floor, feet together and arms along the sides of your body, palms facing downwards.

3

• Stretches entire spine 3

3 Exhale as you straighten your legs at an upward angle, stretching your arms forwards. Balance in position, breathing normally, for 20–30 seconds, or as long as you can without losing the pose. Repeat twice.

2

Keep feet parallel

belly twist

• Tones abs

• Improves balance

4

• Improves digestion

2

• Strengthens hips, thighs & back • Improves digestion

1 Sit on the floor, feet together, legs extended out in front of you and hands on the floor beside your hips.

1

• Builds flexibility in hips, knees & ankles

• Increases energy

Boat pose The Boat Pose is a balancing position in which the body resembles a boat in the water.

1

• Improves posture

2 Exhale through your left nostril as you use your thumb to close your right nostril. Inhale slowly and deeply through the left nostril. Now use your ring and little finger to close your left nostril and slowly exhale through your right nostril. Inhale through the right nostril, then close it with your thumb. Exhale through the left nostril. This is one complete breathing cycle. Repeat 7 times.

10

This pose improves blood flow in the pelvis and can ease menstrual discomfort.

1 Sit in Staff Pose. Bend the right knee, clasp the foot with both hands, and place your foot on top of your still outstretched leg as far up your thigh as possible (your goal is to place it in the hip crease).

• Relaxes neck • Promotes digestion • Relaxes whole body

3 Stretch your arms out at right angles to your body, palms facing downwards. Relax your neck and shoulders.

4 Exhale, and keeping both knees together, turn them to the left, pressing them as close to the floor as you can. At the same time turn your head to the right. Keep both shoulders on the floor. Hold for the count of 5. Inhale and raise your knees and head back to the central position. Repeat on the other side. Repeat on both sides.

2 Inhale and bring your knees up towards your chest. Wrap your arms around them. 4

DAY

21

131

balancing cat pose 13

half bridge pose

Shoulders, hands & knees aligned

Keep gaze down The Balancing Cat Pose helps build core strength and coordination. • Improves balance & coordination • Lengthens spine • Builds core strength

1

16

2

2 Inhale, pull in your abs and extend your right arm in front of you, palm downwards. Keep your shoulders level. Exhale as you return your arm to the floor. Repeat with the left arm. Repeat 5 times with each arm. Return to starting position.

1 Begin on all fours, hands aligned with your shoulders and knees aligned with your hips.

The Half Bridge pose stretches the spine, but also reduces feelings of stress and fatigue.

1 Lie on your back, knees bent and feet flat on the floor. Place your arms along your sides, palms facing down.

2 Gently lift your hips and lower back off the floor, as you exhale. Link your arms under your body and hold for a count of 10, breathing in position. To exit the pose, return your hands to your sides and lower your spine to the floor, one vertebra at a time. Repeat twice. 2

1

• Opens chest • Relieves menstrual pain • Stimulates thyroid gland • Energises, tones & strengthens glutes & legs

3

4

3 Inhale, pull in your abs, and extend your right leg out behind you. Exhale and return leg to the floor. Repeat with the left leg. Repeat 5 times with each leg. Return to starting position.

knees-to-chest pose 14

This pose helps eliminate impurities through the lungs and excretory systems. 1

1 Lie on your back with your legs extended. Draw your right knee up towards your chest. Clasp your hands around the knee. Gently squeeze your leg towards you. Repeat with the other leg.

camel pose 1

4 Inhale, pull in your abs, and extend your left leg and right arm at the same time. hold for a count of five, then repeat on the other side. Repeat five times, alternating limbs.

bow pose 15

The Bow Pose massages organs in the abdomen as well as stretching and toning the back.

17

1 Lie on your stomach, head turned to one side. Turn your head to the front. Inhale and reach behind you to clasp the tops of your feet with your hands as you raise your chest off the floor. 1

• Strengthens spine

1 Kneel on the floor with your knees hip-width apart. Inhale and raise your hands above your head, palms facing inwards.

The Camel Pose is a kneeling backwards bend. It opens your hips and shoulders. • Opens chest & shoulders

2

2 Lift your ribs and chest and press your pelvis forwards. Reach behind you and place your right hand on your right heel. Look down towards your right heel. Hold for the count of 10, breathing in position. Return to upright position and repeat on the other side.

• Strengthens mid-back • Stretches abs & thighs • Relieves menstrual discomfort & mild back pain

• Tones whole body

3

4

• Opens lungs

• Provides relief from indigestion, bloating acid reflux, flatulence & constipation

DAY

21

132

• Improves symptoms of IBS 2

2 Now draw both knees up to your chest. Clasp your knees. Gently squeeze your legs towards you. Hold for 5 breaths. Let legs drop down to the floor. Leave knees bent about 18 inches apart. Relax into the floor. Repeat twice.

5

• Improves circulation

2 Press your pelvis into the floor and lift your chest up and forwards. Press your feet away from your body. Hold for 3 to 5 breaths. Repeat twice.

2

3 Return to upright position. Now take both hands back to grasp both heels. Open your chest, elongate your spine and relax your neck, allowing your head to tilt backwards. Hold for the count of 15, breathing in position.

4 To exit the position, exhale and release your arms, letting your sitting bones sink down on to your heels.

5 Lower your forehead gently to the floor, with your hands our behind you, palms facing upwards. Hold for 1–2 minutes.

DAY

21

133

Meditation

standing half lotus 1

1

This pose stretches and strengthens the hips, hamstrings, shoulders and knees.

1 Stand in Mountain Pose, with hands by your sides.

2

We will end today’s practise session by learning the Lotus Pose. Don’t worry if you can’t achieve the full asana, go as far as you can, then find a comfortable cross-legged position on the floor and prepare yourself for the delightful inner journey that is meditation. Many yogis consider dhyana, or meditation, as the seventh stage of an eight-stage path to Enlightenment. There are many ways to meditate and we suggest you find the one

DAY

22

that suits you best. With your eyes open or closed, begin by focusing on a specific sound or vision. If you prefer a sound, or mantra, you might chose the classic OM. Silently repeat it to yourself as you clear your mind of all thoughts. If you prefer a vision, focus on an

• Increases flexibility in hips, knees & ankles • Regulates nervous & lymphatic systems

1

2

• Improves balance & focus

1 Stand in Mountain Pose, hands by your sides. Raise your right foot up behind you and catch the top in the palm of your right hand.

2 Move your body weight to your left foot. Bend your right knee, raise your right foot and use your left hand to gently position your foot as far up your left thigh as is comfortable.

3

Activate left leg muscles to help keep balance

3 Inhale, and raise your arms above your head, pressing your palms together. Straighten your arms and stand tall. Hold the position for five complete breaths, then gently lower your arms and release your foot. Repeat on the other side. Repeat twice more on each side.

and happy. Some people prefer to focus on minutes in silent contemplation.

• Improves circulation This pose improves elasticity and increases to heart & lungs lung capacity. It also • Increases elasticity strengthens the of spine thighs, arms, hips and buttocks, and increases • Activates digestive the flexibility and system strength of the spine.

Keep arm straight 2

• Improves balance

object or place that makes you feel peaceful the rhythm of their own breath. Spend 5–10

Standing bow pose

Look straight ahead, focusing on an object

Press foot against standing leg to help keep balance

2 Inhale and raise your left arm straight up, palm facing forwards. Foot in hand

Focus on something directly in front of you to maintain balance

3

3 Exhale as you kick your foot upwards and back, holding your foot firmly.

4 As you kick your foot up, your body will naturally fold forwards. Keep kicking back until your body becomes parallel with the floor, and your leg is kicked up as far as you can manage. Hold in position for the count of 10, breathing. Repeat on the other side. Repeat on both sides twice more.

4

Stomach parallel to floor

DAY

22

135

cat-cow pose 3

The Cat-Cow pose massages and stimulates internal organs, such as the kidneys and adrenal glands.

2 Inhale as you slowly lift your head and tail bone, moving the chest forwards and taking the shoulders back, so that your back is concave.

1 Start on your hands and knees, eyes looking down at the floor. Align your wrists with your shoulders and your knees with your hips. Flatten your back by lifting your stomach up towards your spine. Ensure your toes are untucked.

1

5

2

alternatenostril breathing

In the shuni mudra, or “seal of patience,” the thumb and second finger are lightly touching at the tips

1

2

This pose harmonises the two hemispheres of the brain, resulting in balanced in physical, mental and emotional well-being.

• Relieves stress • Relieves tension in back, neck & shoulders • Reduces symptoms of PMS • Improves digestion • Improves flexibility of spine

knees-to-chest pose 4

This pose reduces bloating, improves circulation and helps rebalance your energy.

• Provides relief from indigestion, bloating acid reflux, flatulence & constipation • Improves symptoms of IBS

DAY

22

136

3 Exhale as you lower your head and tailbone, raising your abdomen and arching your spine upwards. Let your head drop gently between your shoulders without forcing your chin towards your chest. Repeat five times.

1 Lie on your back with your legs extended. Draw your right knee up towards your chest. Clasp your hands around the knee. Gently squeeze your leg towards you. Repeat with the other leg.

2 Return to the first position on your back. Now draw both knees up towards your chest. Clasp your hands around the knees. Gently squeeze your legs towards you.

Relax neck

Keep feet parallel

• Enhances mental function • Soothes nervous system

3

• Promotes calmness & sleep • Boosts energy

lotus pose

1

6 2

Today we will learn the full Lotus Pose, or Padmasana. If your hips and thighs are still not flexible enough, don’t worry. Sit in the Half Lotus pose, or whatever variation is comfortable for you.

• Builds flexibility in hips, knees & ankles

3 Let your legs drop down gently to the floor. Leave your knees bent about 18 inches apart. Relax into the floor and concentrate on your breathing. Repeat three times.

1 Sit in the Lotus Pose, or in a simpler cross-legged position such as the Half Lotus. Place your hands on your knees in the shuni mudra, or seal of patience.

3

• Strengthens spine & abs • Improves posture • Increases energy

1

2 Exhale through your left nostril as you use your thumb to close your right nostril. Inhale slowly and deeply through the left nostril. Now use your ring and little finger to close your left nostril and slowly exhale through your right nostril. Inhale through the right nostril, then close it with your thumb. Exhale through the left nostril. This is one complete breathing cycle. Repeat 7 times.

1 Sit in the Staff Pose, lengthening your spine from the tailbone through to the top of your head.

Skip this asana, or consult your medical advisor before attempting it, if you have acute knee injury or if you have had a knee or hip replacement.

3 Bend your left knee and pull the leg in, lifting it up onto your right thigh as close as possible to the right hip crease.

2

3

2 Bend the right knee, clasp the foot with both hands, and place your foot on top of your still out-stretched leg as far up your thigh as possible (your goal is to place it in the hip crease).

4 Rest your hands on your knees and lengthen your spine. Relax, close your eyes, and concentrate on breathing calmly. Now begin your meditation, as discussed in the introduction for Day 22.

4

DAY

22

137

Heart disease

tree pose 1

Focus gaze on a fixed point for balance

1

chest opener

2

2

This pose stretches the thighs, groin and shoulders. It builds strength in the ankles and calves, and tones the abs.

know that cardiovascular disease is the

• Improves concentration & balance

leading cause of death among older women.

• Reduces stress

Younger women have fewer heart attacks

• Strengthens ankles, calves, thighs & hips

and strokes than men, but within a few years

• Improves overall body strength

2 Use your right hand to place the sole of your right foot on your left inner thigh. If this is too difficult, place it on your inner calf or ankle. Avoid placing it on the inner knee. Raise your arms.

1 Stand in Mountain Pose. Inhale and raise your right knee to your chest, clasping it with your hands. Focus on an object in front of you to help keep your balance.

3

4

lot you can do to prevent or delay the onset of heart disease. A healthy Mediterranean-

23

fats, combined with moderate levels of exercise can significantly reduce your risk. Yoga fits in perfectly with a heart-healthy lifestyle. On a physical level, the breathing

strengthening your entire body. Emotionally, yoga releases tension, relieves anxiety and helps with depression, creating a sense of calm and a flexible, open view on the world.

• Realigns spine

1 Stand in Mountain Pose, feet slightly apart. Interlock your fingers behind your back. Arch backwards and hold for a count of 10, breathing in position. 2 Gently bend forwards, raising your arms behind your back. Hold for a count of 20 as you breathe. Exhale as you return to an upright position. Repeat three times.

2

Keep legs straight

3 Raise your arms to shoulder height, and interlock your fingers behind your back. Arch backwards again as far as is comfortable for you. Hold for a count of 5, breathing in position.

wholegrains, fish, nuts and monounsaturated

pressure and improve circulation while

• Relieves tension in neck & shoulders

3

style diet based around vegetables, fruit,

techniques and asanas help lower blood

1

• Tones & firms bust

of menopause they are just as likely to have

DAY

This pose will also help with digestion. • Tones & firms arms

Once viewed as a male illness, we now

cardiovascular disease. Happily, there is a

Raise chin, gently arch backwards

3 Bring your hands together in front of your chest in the anjali mudra (prayer pose). Hold for several complete breaths.

4 If you have no difficulty keeping your balance, inhale and raise your arms above your head, bending them at the elbows so that your palms are pointing upwards from your head. Hold for 5 complete breaths. Repeat on the other side. Repeat twice on both sides.

The aim is to bring your head towards the knees

4 Now bend forwards again, raising your arms behind your back. Gently press your nose as close to your knees as you can. Do not overstretch. Hold for a count of 15 as you breathe. Exhale as you return to an upright position. Repeat all four positions twice.

4

DAY

Keep legs straight

23

139

3

wide-angled seated forward bend

Boat pose

The Wide-Angled Seated Forward Bend, or Upavishtha Konasana, strengthens your lower back and opens your hips.

• Opens hips • Stretches lower back, groin & hamstrings

1

• Improves digestion

This asana is not recommended if you have back pain or injury.

4

balancing cat pose

This pose tones and strengthens your abs while improving balance and digestion.

• Promotes calmness

1

At first you may not be able to hold your legs very far apart, but this will improve as you gain flexibility

1 Sit in Staff Pose. Draw your knees up and grasp your legs just below the knees. Inhale as you lengthen your spine and press your shoulder blades back, opening your heart.

5

This asana helps relieve menstrual cramps and lower back pain. • Improves balance & coordination • Lengthens spine

• Strengthens hips, thighs & back

• Builds core strength

1

2

2 Inhale, pull in your abs and extend your right arm in front of you, palm downwards. Keep your shoulders level. Exhale as you return your arm to the floor. Repeat with the left arm. Repeat 5 times with each arm. Return to starting position.

1 Begin on all fours, hands aligned with your shoulders and knees aligned with your hips.

• Tones abs

1 Sit on the floor in Staff Pose. Spread your legs wide apart, resting hands on your knees. Flex your toes and push your knees downwards. 2 Keeping your legs straight, run your hands as far down your legs as possible. The goal is to reach the soles of your feet.

• Improves digestion • Improves balance 3

4

Back straight

3 Return to starting position. Inhale, pull in your abs, and extend your right leg out behind you, keeping your ankle aligned with your shoulders. Exhale and return your leg to the floor. Repeat with the left leg. Repeat 5 times with each leg. Return to starting position.

Legs straight 2

modifications

belly twist

If this stretch is too intense at first, at step 2 you are welcome to bend one foot in towards your groin to begin with and then build up to the full stretch. Alternatively, place a folded blanket beneath your sitting bones.

2 Exhale as you lean back, slipping your hands under your lower thighs. Balance on your sitting bones.

6

3

1 Lie on your back on the floor, feet together and arms along the sides of your body, palms facing downwards.

1

• Stretches entire spine • Relaxes the neck

DAY

23

140

3 Move your hands to the floor in front of you, palms facing down. Fold forwards gently from the hips. Stop at the first point of resistance, relax, breathe normally, and hold for a few seconds. Keep

your sitting bones on the floor at all times. Return to Staff Pose, then repeat twice.

2 Inhale and bring your knees up towards your chest. Wrap your arms around them.

2

This pose stretches the back muscles, realigns and lengthens the spine, and hydrates the spinal disks.

3

3 Exhale as you straighten your legs at an upward angle, stretching your arms forwards. Balance in position, breathing normally, for 20–30 seconds, or as long as you can without losing the pose. Repeat three times.

4 Inhale, pull in your abs, and extend your left leg and right arm at the same time. Hold for a count of five, then repeat on the other side. Repeat five times, alternating limbs.

• Promotes digestion • Relaxes whole body

3 Stretch your arms out at right angles to your body, palms facing downwards. Relax your neck and shoulders.

3

4 Exhale, and keeping both knees together, turn them to the left, pressing them as close to the floor as you can. At the same time turn your head to the right. Keep both shoulders on the floor. Hold for the count of 5. Inhale and bring your knees and head back to the central position. Repeat on the other side, then repeat twice more on each side.

4

DAY

23

141

dolphin pose

1 Begin in a kneeling position, legs slightly apart and with your sitting bones resting on your heels. Rest your hands on your thighs.

1

7

The Dolphin Pose, or Ardha Pincha Mayuasana, is an inverted position where your body weight is supported by your arms and shoulders. It is good practise for the more advanced Supported Headstand (see page 166).

• Strengthens shoulders & mid & upper back

upward facing dog pose

• Tones abs

1 Lie on your stomach on the floor, head turned to one side.

1

• Elongates spine • Relieves stress • Relieves menstrual & menopausal symptoms

8

The Upward Facing Dog improves posture and helps relieve mild depression and fatigue.

2 Turn your head to the front. Inhale and place the palms of your hands on the floor just below shoulder level. Inhale and bring your shoulders towards your ears. Lift your shoulders up and press your shoulder blades inwards towards each other.

2

Activate core muscles

• Strengthens spine, torso & arms • Tones abs & hips • Opens lungs 2

• Improves circulation & posture

3

• Stimulates abdominal area

Elbows aligned with knees

2 Lean forwards, lifting your sitting bones off your heels, and place your forearms on the floor in front of you. Align your knees and hips and grasp your inner elbows with each hand.

Legs straight 4

DAY

23

142

4 Tuck your toes under and straighten your legs, pushing your hips up towards the ceiling. Ease your heels towards the floor, and rest your forehead on the floor, if possible.

3 Exhale, push down on your hands and lift your head, chest, trunk, hips and thighs off the floor. Feet, knees, and shins should stay on the floor.

4 Raise the centre of your chest upwards and gently arch your neck and head to look upwards. Hold for the count of 5, breathing in position. Return to starting position, then repeat twice.

4

3 Keeping your elbows where they are (they should be aligned with your knees), extend your forearms out in front of you and clasp your hands together. Push your shoulders back and down.

crocodile pose

Press heels towards floor

3

5

9

Today we finish with the deeply relaxing Crocodile Pose.

Use hands to sink gently to the floor

5 As you exhale, bring your body weight forwards, without moving your feet. Then return to the previous position. Repeat 5 times, before relaxing onto the floor. Repeat the whole asana from the beginning.

• Relieves stiffness in neck & back • Reduces anxiety • Regulates blood pressure • Promotes sleep

1 Lie face down on the floor. Inhale, raise your head, bring your arms up to head height, and slip your forearms under your head. Rest your forehead on the backs of your stacked hands.

2 Push your legs apart to about the same width as your shoulders, rolling the heels inwards. Gently squeeze the buttocks together and press your belly against the floor. Focus on breathing slowly and deeply for several minutes. To exit the pose, bring your palms under your shoulders and roll over onto your back

DAY

23

143

Back pain

1

complete breath standing

common. Sometimes it is caused by specific medical conditions, such as a slipped disc or ankylosing spondylitis (rheumatoid arthritis),

1

• Increases energy & focus • Strengthens spine • Tones arms & upper body

1

2

2 Begin a long, deep breath as you slowly raise your chin and arms, palms facing upwards. Lifting your arms opens your lungs allowing the air to flow in.

1 Stand in the Mountain Pose. Exhale slowly through the nose, contracting your abdomen and relaxing your shoulders and neck. Let your chin sink towards your chest.

often recommended for back pain and this is severe back pain, always see your doctor before undertaking any new exercise regime.

The Eagle Pose, or Garudasana, is a one-legged balancing asana that will help you with concentration and calmness.

• Strengthens ankles & wrists • Stretches mid back

Reach for the sky on tips of toes 3

4

Focus on coordinating your breathing and movement, inhaling as you rise to your toe tips and exhaling as you lower your arms and heels return to the floor

24

poses in this book can provide immediate and

• Promotes calmness

2 Place your hands on your hips, bend your knees slightly and move your body weight to your left foot. Cross your right thigh over your left and, if possible, hook the top of your right foot behind your left calf. Hold your balance and breathe calmly. Wrap right foot & toes around left calf 3

ongoing relief. If you have back pain while doing yoga, take special care not to strain in any position. As we have seen, many asanas focus on strengthening the back, improving its flexibility and realigning the spine. Others strengthen muscles in the core, neck and shoulders, which provide support for the back. The release of tension also improves spinal health.

2

• Improves balance & concentration

For lesser pain, stiffness and discomfort, the

DAY

1 Stand in Mountain Pose, hands by your sides. Find a fixed point somewhere in front of you. Keep your gaze on it throughout the exercise. This will help your balance.

• Improves balance & posture

but often there is no obvious cause. Yoga is how many people first come to it. If you have

Fix gaze on a spot directly in front of you

2

We return to our basic warm up and breathing exercise again today. Feel the oxygen flooding into your chest as you breath in deeply.

Back pain, from the tailbone and lower back all the way up to the neck, is very

eagle pose

Relax upper body, let chin sink to chest

3 At the same time, rise up on your toes until your arms are fully extended and, if you feel steady, bring your hands together. Hold your breath and count slowly to five.

4 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat five times.

Lower arms gracefully and sink down onto heels

3 Extend your arms out parallel to the floor, then bring your right arm under the left, crossing at the elbow. If you can, press your palms together in front of your face. Keep your shoulder blades down and evenly positioned. Hold for five complete breathes. Exit the pose and repeat on the other side. Repeat three times on both sides.

modification At first, you may find that one palm is lower than the other. This will improve as your wrists become more flexible.

DAY

24

145

garland pose 3

1 Start in Mountain Pose with your feet slightly wider than hip distance apart. Turn your toes out slightly so that they are a little wider than your heels.

1

Today we will add an extra step to this pose. Take care not to strain.

intense side stretch 4

1

The further you bend in this pose, the more difficult it can be to keep your balance. Don’t go too deep if you feel unsteady.

• Strengthens back & abs • Improves balance • Opens groin area • Builds strength in ankles & feet

2 Raise your arms so that they are parallel to the floor, Bend your knees deeply, sinking down slowly until your hips are lower than your knees, a few inches off the floor. Keep your heels flat on the floor.

3 Open your knees and press your elbows against them. Bring your palms together in front of your chest. Stay here for 30–60 seconds. To exit the pose, either sit back onto your buttocks, or push back up to standing.

DAY

24

146

4. Reach back and grasp your heels from behind. Press your body gently between your knees, leaning your forehead towards the floor. Don’t strain or go any further than is comfortable. Hold for 3–5 complete breaths. Repeat twice.

1 Stand in Mountain Pose, feet wide apart. Raise your arms to shoulder level. Press your hands together behind your back, fingers facing upwards. Turn to the right, with your right foot and leg Turned out to the side at about 90 degrees. Look up, creating an arch in your back.

Leg straight

• Promotes sleep

2

2 Grasp your left ankle and pull your knee up towards your body.

3

4

3 Place the left foot over the right knee with the sole resting flat on the floor.

• Opens shoulders & chest

• Improves balance • Relieves stiffness in shoulders, neck & wrists

• Aligns the spine

• Opens chest

4 Place your left hand on the floor behind you.

• Massages digestive organs • Strengthens legs

3

5

1

This Extended Twist is a more extreme version of the Half Twist we first learned on page 15.

1 Sit in the Staff Pose with legs extended in front of you. Draw your right leg up and place the sole against your left thigh.

• Stimulates internal organs

2

2 Exhale and stretch forwards from the tailbone, chin extended. Keep your legs straight to maintain your balance.

2

Extended half twist

Look up

This pose is not recommended if you have had a hip replacement. If you have a back injury or pain, wait until you are better.

3

3 Lower your spine and look straight ahead. Hold 5 seconds.

Left foot over right knee

5

Left foot flat on floor

5 Bring your right arm over your left leg and take a firm grip on your right knee.

6

4

4

4 Drop your forehead towards your left knee, until your nose is as close as is comfortable to your kneecap. Hold for the count of 10, breathing normally. Bend the right knee slightly if the stretch is too intense. Return to an upright position and repeat on the other side. Repeat twice more on both sides.

modification

The aim is to bring your head towards the knees

If grasping your waist makes the twist too extreme, just hold the pose with your right arm on the floor behind you.

Grip right knee with right arm

6 Gently twist your head and upper body as far to the left as possible without straining. If this feels comfortable, reach your left hand around your back and clasp the right side of your waist. Hold for 5 complete breaths. Repeat on the other side. Repeat twice more on both sides.

Gently twist upper body as far as possible to the left

DAY

24

147

half locust 6

The Half Locust pose strengthens your core and lower back muscles.

1

plank pose

1 Lie flat on the floor, legs and big toes touching. Rest your arms on the floor, palms facing downwards.

Big toes together

Palms down

1

8

2

This pose strengthens arms and shoulders, but it also works on the muscles surrounding the spine, improving posture.

1 Kneel on the floor. Place your hands on your thighs and lengthen your spine.

Shoulders, hands and knees aligned

2 Move onto all fours, and tuck your hips, as though bringing your pelvis up towards your ribs. Keep your shoulders and knees aligned with your hips

2

Lengthen spine

Ball of chin on floor • Relieves stress & mild depression • Stimulates thyroid

2 Turn your head towards the front and rest the ball of your chin on the floor.

• Improves digestion • Benefits infertility, asthma & sinusitis

3

• Relieves menopausal symptoms

Legs straight

half bridge pose 7

This pose helps relieve feelings of stress and fatigue.

DAY

• Stimulates thyroid gland

148

• Energises, tones & strengthens glutes & legs

24

4 Exhale and press your palms against the floor as you slowly lift both legs off the floor. Lift your legs as far as you can, without straining. Hold for the count of 5, then lower your legs to the floor. Repeat twice.

Gaze down

camel pose 9

1

2

1 Kneel on the floor with your knees hip-width apart. Inhale and raise your hands above your head, palms facing inwards.

This pose strengthens the shoulders and back and can relieve lower back pain.

• Opens chest & shoulders

2 Lift your ribs and chest and press your pelvis forwards. Reach behind you and place your right hand on your right heel. Look down towards your right heel. Hold for the count of 10, breathing in position. Return to upright position and repeat on the other side.

• Strengthens mid-back 1

2 Link your arms under your body and hold for a count of 5, breathing in position. To exit the pose, return your hands to your sides and lower your spine to the floor, one vertebra at a time. Repeat three times.

• Stretches abs & thighs • Relieves menstrual discomfort & mild back pain

1 Lie on your back, knees bent and feet flat on the floor. Place your arms along your sides, palms facing down.

• Opens chest • Relieves menstrual pain

• Tones abdominal muscles & glutes

Palms pressed against floor

4

Keep glutes tense to prevent pelvic sagging

• Strengthens arms, shoulders, back & legs

3 Exhale and very slowly lift your left leg off the floor and raise it as high as possible. Press your palms against the floor. Hold for the count for 5 then slowly lower your leg to the ground. Repeat on the other side.

• Promotes sleep & youthfulness

2

3 Return to upright position. Now take both hands back to grasp both heels. Open your chest, elongate your spine and relax your neck, allowing your head to tilt backwards. Hold for the count of 15, breathing in position.

3 Inhale and extend your legs, rise onto your toes, locking your knees and elbows and keeping your body as straight as possible. Hold for the count of 15, breathing in position. Repeat three times.

3

3

4 To exit the position, exhale and release your arms, letting your sitting bones sink down on to your heels.

4

5 Lower your forehead gently to the floor, with your hands our behind you, palms upwards. Hold for 30 seconds. Repeat all the steps twice more, holding the final resting pose for 2–3 minutes. 5

DAY

24

149

Improving digestion

chest opener 1

1 Stand in Mountain Pose, feet slightly apart. Interlock your fingers behind your back. Arch backwards and hold for a count of 10, breathing in position.

2 Gently bend forwards, raising your arms behind your back. Hold for a count of 20 as you breathe. Exhale as you return to an upright position.

This simple pose will open your heart and energise your spine.

Raise chin, gently arch backwards

1

3 Raise your arms to shoulder height, and interlock your fingers behind your back. Arch backwards again as far as is comfortable for you. Hold for a count of 5, breathing in position.

3

2

4 Now bend forwards again, raising your arms behind your back. Gently press your nose as close to your knees as you can. Do not overstretch. Hold for a count of 15 as you breathe. Exhale as you return to an upright position. Repeat all four positions twice. 4

Many people are plagued by digestive issues and women seem to be particularly

The aim is to bring your head towards the knees

prone to them, especially as they grow • Tones & firms arms

older. Bloating, indigestion, IBS, acid reflux,

• Tones & firms bust

constipation and diarrhoea are daily problems

• Relieves tension in neck & shoulders

for a large number of people. Doctors often

Keep legs straight

• Realigns spine

Keep legs straight

dismiss these issues as minor, yet they can significantly disrupt your life. A healthy diet based on unprocessed, “real” food, combined

warrior I

with a daily yoga session does wonders for overall digestive health. Furthermore, certain asanas can be done for specific problems.

DAY

25

If you are bloated, constipated or “gassy,” forward bends will help, while indigestion and reflux can be relieved by gentle back bends. Twists will tone and massage your liver, gallbladder and intestines, helping you to

2

If you are wondering why some yoga asanas are called “warrior” poses, it is because they encourage you to become a “spiritual warrior” who wages war on avidya, or self-ignorance, which yogis believe is the cause of all our suffering.

1 Stand in Mountain Pose, arms by your sides. 1

2 Exhale, and take a big step forwards with your left foot. Rotate your left foot about 45 degrees outwards. Place your hands on your hips.

digest fatty foods. Inverted poses can relieve a range of problems just by reversing gravity, although they should not be attempted too soon after eating. See the routine on page 191 for digestive issues.

• Strengthens the legs, especially thighs

• Increases lung capacity

Tilt head to look up at hands 3

Align left knee and ankle

DAY

• Strengthens spine • Stabilises hips, knees & ankles

2

3 Inhale and bend your left knee so that it is directly over your left ankle. Raise your arms overhead, bringing your palms together. Keep the heel of your right foot on the ground. Tip your head backwards and look at your hands overhead. Hold for five breaths. Exhale as you return to Mountain Pose. Repeat on the other side. Repeat three times on both sides.

Keep right foot flat on floor

25 151

standing half lotus 3

Look straight ahead, focusing on an object

1

This pose regulates the central nervous and lymphatic systems, which brings a clear, calm and peaceful mind.

1 Stand in Mountain Pose, with hands by your sides. To help maintain your balance, focus on an object in front of you.

2

• Improves balance

3 Inhale, and raise your arms above your head, pressing your palms together. Straighten your arms and stand tall. Hold the position for five complete breathes, then gently lower your arms and release your foot. Repeat on the other side. Repeat on both sides twice more.

Half Twist 3

5

• Massages digestive organs, aiding elimination

• Increases flexibility in hips, knees & ankles

4

Today we will make this stretch slightly more intense. Only bend as far forward as is comfortable for you.

• Stretches lower back, groin & hamstrings • Improves digestion • Promotes calmness 3

4

3

2

4 Gently twist your head and neck as far as possible without straining to the right. Hold for 5 full breaths. Return to the initial position then repeat on the other side. Repeat three times on both sides.

Activate leg muscles to help keep balance

1 Sit on the floor in staff pose, hands resting lightly on your thighs. Spread your legs wide apart, hands resting on knees. Flex your toes and push your knees downwards.

2

2 Keeping your legs straight, run your hands as far down your legs as possible. The goal is to reach the soles of your feet.

Legs straight

3 Move your hands to the floor in front of you, palms facing down. Fold forwards gently from the hips. Stop at the first point of resistance, relax and breathe normally while you hold for a few seconds. Ensure your sitting bones remain on the floor at all times.

4 Inhale and fold as far forwards as possible. Do not stretch further than is comfortable. The goal is to rest your forehead against the floor. Rest in your most extended position for 5–10 breaths. Repeat twice. 4

25

152

1

half bridge pose 6

1 Lie on your back, knees bent and feet flat on the floor. Place your arms along your sides, palms facing down.

1

The Half Bridge pose stimulates the abdominal organs and improves digestion. • Opens chest

• Opens hips

DAY

1

• Strengthens immune system

3 Place your right hand on the floor behind you and bring your left hand over to clasp your left knee.

2 Inhale to lengthen the spine and press your sitting bones into the floor. Exhale and bend your right knee, drawing it towards your chest. Place your right foot on the floor just outside your left knee.

• Calms nervous system

2 Move your body weight to your left foot. Bend your right knee, raise your right foot and use your left hand to gently position your foot as far up your left thigh as is comfortable.

wide-angled seated forward bend

• Stimulates lymph flow

Press foot against standing leg to help keep balance

• Regulates nervous & lymphatic systems

This twist massages your liver and other internal organs, gently improving digestion.

1 Sit on the floor, feet together extended in front of you and hands on the floor beside your hips.

Gently press kneecaps to the floor

• Relieves menstrual pain • Stimulates thyroid gland • Energises, tones & strengthens glutes & legs

2 Gently lift your hips and lower back off the floor, as you exhale. Link your arms under your body and hold for a count of 15, breathing in position. To exit the pose, return your hands to your sides and lower your spine to the floor, one vertebra at a time. Repeat twice.

2

DAY

25

153

supported shoulder stand 7

1

8

The Supported Shoulder Stand, or Salamba Sarvangasana, is a deeply restorative pose. It is a fairly advanced asana and should only be attempted if you feel confident.

• Relieves stress & mild depression • Stimulates thyroid

Legs straight

• Promotes sleep & youthfulness • Improves digestion • Benefits infertility, asthma & sinusitis • Relieves menopausal symptoms

downward facing dog

1 Lie flat on your back, hands by your sides, palms facing downwards.

2 Keeping your hands, arms, shoulders and head on the floor, inhale and press your hands against the floor as you swing your legs upwards, keeping your knees locked. Once you have lifted, ensure you do not move your head, as this will put unnecessary strain on the neck.

2

This position energises the entire body. It also relieves stress, headaches and fatigue.

DAY

25

154

The asana is contraindicated for high blood pressure, whiplash, menstruation, angina and spinal weakness caused by conditions such as arthritis or osteoporosis.

Arms straight

Knees slightly behind hips

2 Rise up onto the tips of your toes. Draw your hips back and keep your arms straight.

1 Get down on all fours, hands shoulder-width apart and knees hip-width apart. Slide your hands slightly in front of your shoulders.

3 Bring your legs over your head while lifting your lower back off the floor. Place your palms on your lower back, thumbs out, to support your back.

• Strengthens shoulders • Stretches hamstrings and calves • Energises the whole body • Increases blood flow to head

Legs straight

3

4

• Relieves menstrual & menopausal symptoms

3

Legs straight

Keep heels on floor

Lift legs using core muscles

3 Exhale and lift your hips up towards the ceiling, straightening your arms and legs. Keep your knees slightly bent. Ease your heels down towards the floor, pushing through your hands as well as your feet, as though trying to take your chest towards your toes.

modification You can relieve pressure on the neck by placing one or two folded blankets under your shoulders and torso. The back of the head should rest on the floor. If balance is a problem, perform next to a wall.

2 1

Toes pointing up

Legs straight

4

4 With your weight on your shoulders and hands, bring your torso, hips and knees into alignment directly above you. Point toes up. Hold the full pose for the count of 20, breathing in position. If you feel comfortable and have no problems with balance, stay for up to 1 minute. Once lifted, you are welcome to slide your hands down onto the floor, palms facing down.

5 To come out of the pose, bend your knees and lower them slowly to touch your forehead. Remove your hands as you roll back gently onto the floor.

Use hands to roll back gently to the floor

corpse pose 9

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the Corpse Pose.

scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and body.

Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

5

• Relaxes mind & body after physical exertion

Keep elbows as close together as possible

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet,

4 If you have tight hamstrings, your heels will remain lifted, this is fine. Ensure you don’t overstretch or your hamstrings may become even tighter. You should feel a stretch, but no pain. Relax your neck and breathe evenly, lengthening the spine with each breath. Stay in position for 1–2 minutes.

• Promotes deep relaxation • Reduces fatigue

DAY

25

155

Depression

goddess pose

eagle pose

1

The Goddess Pose stimulates the urogenital, respiratory and cardiovascular systems.

If you suspect you are depressed, the first thing to do is to see your doctor for a

1 Stand in Mountain Pose. Bring your legs wide apart, and turn your toes out as far as is comfortable. Inhale and raise your arms to shoulder height, palms facing down.

• Improves balance & concentration

• Opens hips & groin

• Promotes calmness

• Strengthens thighs

2

• Increases overall body strength

2

increasing your physical and spiritual well-being at the same time. Meditation and relaxation asanas, such as the Corpse Pose (see page 17), allow your sympathetic

This pose increases circulation to the joints and helps develop your sense of balance.

• Stretches mid back

that you are physically well, why not try yoga

with the breathing exercises and asanas

1 Stand in Mountain Pose, hands by your sides. Find a fixed point somewhere in front of you. Keep your gaze on this point throughout the exercise. This will help your balance.

• Strengthens ankles & wrists

blood sugar are checked. Once you know

offers a holistic approach to depression,

1

2

checkup. Make sure that your thyroid and

before reaching for antidepressants? Yoga

Fix gaze on a spot directly in front of you

1

2 Place your hands on your hips, bend your knees slightly and move your body weight to your left foot. Cross your right thigh over your left and, if possible, hook the top of your right foot behind your left calf. Hold your balance and breathe calmly.

2 Exhale and lower yourself into a squat position. Bend your arms to 90 degrees, palms facing forwards.

nervous system (aka your fight and flight response) to rest and heal. Specific asanas

DAY

26

can help. Seated forward bends quieten

3

Wrap right foot & toes around left calf

your nervous system, while many inverted poses flood your brain with well-oxygenated blood, soothing and energizing your mind. Yoga teaches you to observe and understand yourself better, which will help you to let go of negative feelings. Increasingly, some doctors are prescribing yoga for their depressed patients as a completely healthy way of regaining their zest for life.

3

3 Keep your knees pulled back, to prevent injury. Your hips will open as you lengthen your spine. If you need to rest your arms, bring your palms together in prayer position. Hold this position for 20–30 seconds. Repeat twice more.

3 Extend your arms out parallel to the ground, then bring your right arm under the left, crossing at the elbow. If you can, press your palms together in front of your face. Keep your shoulder blades down and evenly positioned. Hold for five complete breathes. Exit the pose and repeat on the other side. Repeat twice more on both sides.

DAY

26

157

standing forward bend 3

triangle pose

1

1 Stand in Mountain Pose, with your feet just slightly apart.

Like all forward stretches, this one will help with bloating and gas.

4

This pose stimulates your abdominal organs and helps relieve stress.

1 Stand in Mountain Pose. Step your feet wide apart. Exhale and raise your arms to shoulder level, palms facing down.

• Elongates & strengthens spine • Strengthens back muscles

Extended half twist

1

• Stimulates liver, spleen & kidneys

• Tones digestive organs

• Builds strength & determination

2 Grasp your left ankle and pull your knee up towards your body.

• Opens shoulders & chest

2

2 Inhale as you raise your arms parallel above your head, palms facing inwards.

158

Leg straight

2

• Promotes sleep

• Aligns the spine

2

26

Twists massage your digestive organs, restricting and then refreshing blood flow to them. This helps you to excrete waste while boosting your immune system. • Stimulates internal organs

The wider your legs are, the more intense the stretch will be

• Can relieve headaches

DAY

1

• Tones legs

• Stretches hamstrings

3 Exhale as you fold forward from the hips. Keeping the knees straight, run your hands down your legs as far as they will go. If you can reach the floor, place them palms down by your feet. If you can’t reach the floor, grasp your shins, ankles or feet, and gently bring your nose as close to your knees as is comfortable. Hold for a count of 15, breathing in position. To exit the pose, place hands on hips, and slowly raise your upper body to standing position as you exhale. Repeat twice more.

5

1 Begin in the staff pose with legs extended in front of you. Draw your right leg up and place the sole against your left thigh.

2 Turn your right foot and leg out to the side to 90 degrees. Turn your left foot slightly towards right heel.

3

3

Relax neck

4 Extend your left arm close to your ear, keeping your elbow straight. Look straight ahead. Hold for a count of 20, breathing in position. Repeat on the other side. Repeat twice more on both sides. Rest your hand on your shin, ankle or the floor, but don’t lean on, or put pressure on your knee

4

3

4 Place your left hand on the floor behind you.

Turn right foot and leg out

3 Place your left hand on your hip. Exhale as you slide your right arm down your right leg as far as it will go without straining. Keep your chest open.

Bend from the hips, like a hinge, keeping the back straight

Keep feet aligned

3 Place the left foot over right knee with sole resting flat on the floor.

4

5

5 Bring your right arm over your left leg and take a firm hold on the right knee. 6 Gently twist head and upper body as far left as possible without straining. If this feels comfortable, reach your left hand around your back and clasp the right side of your waist. Hold for 5 complete breaths. Repeat on the other side. Repeat twice more on both sides.

At first, you may prefer not to try to grasp your waist, but just hold the twist with your left hand on the floor behind you.

6

DAY

26

159

plough pose 1

6

7

The Plough Pose, or Halasana, is named for the way the body resembles an oldfashioned plough when in the full position.

Legs straight

• Stretches neck, shoulders & back • Promotes sleep • Improves digestion • Stimulates thyroid & abdominal organs

2

• Relieves menopausal symptoms

4 Exhale as you lower your legs over your head. Keep your legs straight and lift your upper back off the floor. Curl your toes under as they touch the floor.

fish pose

1 Lie flat on your back, hands by your sides, palms facing downwards.

2 Press down on your palms as you lift both feet up together until your legs are at right angles to your body. Keep knees straight and legs together. Ensure your head does not move from the central position.

Legs straight

5

Legs straight

Legs straight

DAY

26

160

• Relieves respiratory disorders

3

• Tones the thyroid, pituitary & pineal glands • Improves digestion

This pose is not recommended if you have high blood pressure. It is also contraindicated if you have neck or lower back pain or injury.

5 When your torso is upright, take your hands away from your back and extend them, palms downwards on the floor. Hold for 5–10 complete breaths. Palms flat on floor

Toes curled under

If you have back injury or pain, skip this pose until you are better. Take special care with your neck in this pose. At Step 5, you may prefer to leave your hands against your back for support.

• Strengthens neck & back

Lift feet using core muscles

• Relieves tension in neck & shoulders

3 Inhale and bring your legs over your head while lifting your lower back off the floor. Bend your elbows and use your palms to support your back.

4

6 To come out of the pose, raise your legs until parallel to the floor then slowly roll your spine back to the floor.

modification If you have asthma, high blood pressure, or difficulty getting your feet to reach the ground, place a chair or a tall stack of blankets where your feet will land and rest them on that.

The Fish Pose, or Matsyasana, is an inverted position where your body weight is supported by your arms and shoulders rather than your neck.

Legs straight

6

corpse pose 8

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the Corpse Pose. • Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

1 Lie on your back on the floor. Bring your hands underneath you, palms facing downward. Point your toes away from your body.

1

2 Inhale, and with your palms and elbows pressing downwards, lift your upper body off the floor. Press your shoulder blades back and down. Keep your legs together and straight.

Look up

2

Extend feet & toes

3 Tilt your head backwards and gently lower the crown onto the floor. Make sure that it is the crown (top) of your head that touches the floor, not the back. There should be very little weight

on your head. Keep your neck soft. Keep your chest lifted away from the floor and breath normally for a few seconds. To release, gradually lower your torso to the floor. Repeat twice.

3

Rest crown of head on the floor

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet,

scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and

body. Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

DAY

26

161

Headaches

1 Stand in Mountain Pose. Exhale and let your chin sink to your chest. Inhale as you raise your arms. Rise up on your toes until your arms are fully extended above your head.

complete breath standing 1

You can practise this energising warm-up pose at any time of the day.

standing half lotus 3

We all suffer from headaches from time to and painful enough to interfere with their daily

• Increases energy & focus

lives. Experts divide headaches into many categories, although they disagree about the

• Tones arms & upper body

types and causes. We believe that the vast

• Improves balance & posture

majority can be divided into two main types:

1

tension headaches and migraines. Regular

• Regulates nervous & lymphatic systems 2

2

Rise up onto toe tips

Look straight ahead, focusing on an object

• Increases flexibility in hips, knees & ankles

2 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat five times.

• Strengthens spine

1

• Improves balance

Hold your breath and count slowly to 5.

time, but for many people they are frequent

The Standing Half Lotus strengthens your core, especially the oblique muscles in your abs.

1 Stand in Mountain Pose, with hands by your sides. To help maintain your balance, focus on an object in front of you.

2 Move your body weight to your left foot. Bend your right knee, raise your right foot and use your left hand to gently position your foot as far up your left thigh as is comfortable.

Lower arms gracefully and sink down onto heels

yoga practise will help you to deal with both. The asanas and breathing techniques in this book are designed to relieve pent-up tension,

warrior I

and this will certainly help if you suffer from tension headaches. More than two-thirds of regular migraine sufferers are women and

DAY

27

experts believe that fluctuating hormone levels are often the cause. Yoga helps in this

2

This standing forward lunge will strengthen your legs and open your chest and heart.

case by stabilising hormone levels. Certain

1 Stand in Mountain Pose, arms by your sides. Exhale, and take a big step forwards with your left foot. Rotate your left foot about 45 degrees outwards. Place your hands on your hips.

poses can help in a more direct way. Try the Child’s Pose (see page 65), but place a bolster or two pillows in front of you to rest your head on. The Seated Forwards Bend (see page 10) is also good, but use a bolster to rest your head. The Corpse Pose (see page 17) often helps with stress headaches.

• Strengthens the legs, especially thighs • Strengthens spine • Stabilises hips, knees & ankles • Increases lung capacity

Keep right foot flat on floor

1

2 Inhale and bend your left knee so that it is directly over your left ankle. Raise your arms overhead, bringing your palms together. Keep the heel of your right foot on the ground. Tip your head backwards and look at your hands overhead. Hold for five breaths. Exhale as you return to Mountain Pose. Repeat on the other side. Repeat twice more on both sides.

Tilt head to look up at hands

Activate leg muscles to help keep balance 3

2

Align right knee and ankle

3 Inhale, and raise your arms above your head, pressing your palms together. Straighten your arms and stand tall. Hold the position for five complete breaths, then gently lower your arms and release your foot. Repeat on the other leg. Repeat twice more on both sides. Press foot against standing leg to help keep balance

DAY

27

163

chest opener 4

CHILD’S POSE

Raise chin, gently arch backwards

This bend strengthens the spine and hamstrings.

5

The Child’s Pose is a gentle, restorative pose. • Relieves fatigue

• Tones & firms arms

• Relaxes neck & shoulders

1

• Tones & firms bust

This pose tones all the core muscles, as well as your arms and legs.

1 Kneel on the floor. Place your hands on your thighs and lengthen your spine.

Shoulders, hands & knees aligned

1

2

2 Move onto all fours and contract your abdominals. Keep your shoulders, hands and knees aligned.

Lengthen spine

2

• Stimulates digestion • Strengthens arms, shoulders, back & legs

• Realigns spine

2 Exhale as you fold forward from the hips, bringing your head and chest down gently as far as you can towards the floor. If possible, touch your forehead on the floor.

• Tones abdominal muscles & glutes

3

3 Unclasp your hands, resting the backs on the floor. Draw your tailbone gently down towards your heels. Feel the stretch in your lower back. Hold the pose for 1–2 minutes, breathing in position.

2

3

3 Inhale and rise up onto your toes, locking your knees and elbows and keeping your body as straight as possible. Hold for the count of 20, breathing in position. Repeat five times.

Keep knees apart so that your body sinks down between them towards the floor

Keep glutes tense to prevent pelvic sagging Gaze down

Tailbone should be resting on heels

Keep legs straight

3 Raise your arms to shoulder height, and interlock your fingers behind your back. Arch backwards again as far as is comfortable for you. Hold for a count of 5, breathing in position. The aim is to bring your head towards the knees

164

6

• Stretches lower back

2 Gently bend forwards, raising your arms behind your back. Hold for a count of 20 as you breathe. Exhale as you return to an upright position.

27

plank pose

1

• Relieves tension in neck & shoulders

1 Stand in Mountain Pose, feet slightly apart. Interlock your fingers behind your back. Arch backwards and hold for a count of 10, breathing in position.

DAY

1 Kneel on the floor, big toes touching. Sink back onto your heels, with knees hip-width apart and spine straight. Clasp one wrist with one hand.

dolphin pose 7

This pose strengthens your arms and legs and helps regulate digestion.

• Strengthens shoulders & mid & upper back • Tones abs • Elongates spine • Relieves stress • Relieves menstrual & menopausal symptoms

2 Lean forwards, lifting your sitting bones off your heels, and place your forearms on the floor in front of you. Align your knees and hips and grasp your elbows with each hand.

2

3 Keeping your elbows where they are (they should be aligned with your knees), extend your forearms out in front of you and clasp your hands together. Push your shoulders back and down.

3

Elbows aligned with knees Activate core muscles

4

4 Now bend forwards again, raising your arms behind your back. Gently press your nose as close to your knees as you can. Do not overstretch. Hold Keep legs for a count of 15 as you breathe. Exhale straight as you return to an upright position. Repeat twice more.

1

1 Begin in a kneeling position, legs slightly apart and with sitting bones resting on heels. Rest your hands on your thighs.

4 Tuck your toes under and straighten your legs, pushing your hips up towards the ceiling. Ease your heels towards the floor, and rest your forehead on the floor, if possible.

Legs straight 4

5 As you exhale, bring your body weight forwards, without moving your feet. Then return to the previous position. Repeat 5 times, before relaxing onto the floor. Repeat.

5

DAY

Press heels towards floor

27

165

supported head stand

• Strengthens neck, arms shoulders, abs & back • Increases energy • Improves circulation

8

• Builds resistance to illness

The Supported Headstand, or Salamba Shirshasana, provides all the benefits of the full headstand but with less stress on the head and neck since most of the body weight is borne by the arms and shoulders.

1 Sit in a kneeling position with your sitting bones resting on the heels of your feet. Rest your hands on your thighs.

1

• Improves balance

2

This pose is not recommended if you have neck, shoulder, wrist or lower back pain or injury. It is also contraindicated for people with high blood pressure and glaucoma.

neck stretch 9

3

• Releases tension in neck & shoulders

Fingers loosely interlaced.

• Relieves headaches

27

166

2

4

4 Drop your chin to your chest and then lift your head, to release tension from your neck. Repeat 3–5 times.

3 Place the top of your head flat on the floor with the back of the head pressed against the inside of your interlaced fingers. After you have practised a few times, you will be able to lift both legs at the same time

modifications

DAY

3

3 Roll your chin to your chest again and take your left ear to your left shoulder. Repeat 3–5 times.

2 Roll your head to the right, taking your right ear down towards your right shoulder.

• Promotes relaxation

2 Lean forward and place your forearms on the floor in front of you while keeping your elbows about shoulder distance apart. Loosely interlace your fingers.

This is an advanced position and you should only attempt it if you feel ready for it. You may like to begin by doing the headstand in the corner of a room. Don’t lean against the walls, just use them to provide a sense of security. Place a thinly folded blanket or yoga mat under your head if you feel you need some padding. Don’t use a cushion. If you reach a point where you are not comfortable to go any further, then continue to practice up to this point, until you are ready to develop the pose.

1

This gentle stretch releases tension in the neck and shoulders. Remember never to roll your head in a full circle, as this can compress delicate cervical nerves.

1 Sit on the floor, legs drawn up in the Lotus or Half Lotus position, or simply crossed. Keep the spine straight and drop your head forwards so that your chin is resting on your chest.

4

5

corpse pose

6

10 4 Inhale and lift your knees off the floor. Leave your forearms on the floor. Pause for a few breaths, then lift your heels off the floor and slowly walk your feet towards your head. If you feel uncertain about the pose, this is a good place to stop. Hold the pose for 5 complete breaths, then lower yourself to your knees and rest for a few breaths.

5 If you feel confident enough to continue, do this: When your hips are above your shoulders, bend one knee and draw it in towards your chest. The other leg will naturally follow suit. If you don’t feel strong or balanced enough to raise your legs, stay in this position for 5 breaths, then return to a kneeling position.

6 To complete the pose: Slowly straighten your legs one at a time above your head. Breath in the full position and align your body as though you were making an upside-down Mountain Pose. Hold the pose for 5 complete breaths. To exit the pose, exhale and slowly bring your legs to the floor with as much control as you can manage. Fold into the Child’s Pose and rest for a few breaths.

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the Corpse Pose.

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet, scan up to the crown

of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and body. Use your breath as your focus to clear

your mind and keep yourself present. Rest for 5–10 minutes.

• Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

DAY

27

167

Catch-up 4

complete breath standing 1

As usual we begin our catch-up with this basic warm-up asana.

1

1 Stand in Mountain Pose. Exhale and let your chin sink to your chest. Inhale as you raise your arms. Rise up on your toes until your arms are fully extended above your head.

Standing bow pose

2

3

Hold your breath and count slowly to 5. • Increases energy & focus

You have now learned 49 classic yoga poses,

• Strengthens spine

and today we will run through 16 of them.

• Tones arms & upper body

You may have noticed that while most of the

• Improves balance & posture

asanas leave you feeling calm and energised, one or two may not. Not everyone feels this,

Lower arms gracefully and sink down onto heels

• Activates digestive system • Improves balance & focus

unsettling for someone else. If you do think 3

side bend

is an explanation to be found in Ayurveda, the medicine of ancient India. Like yoga, Ayurveda derives from the ancient Sanskrit

DAY

28

texts known as the Vedas, and the two paths are closely related. Just as modern medical

2

This gentle hip stretch is perfect for firming up your waistline and hips.

Arms straight

science has recently discovered that we all respond differently to treatments, and that to be most effective they need to be tailored for each individual, the ancient Indians knew that we each have our own unique balance of energy. Now that you have a basic proficiency in yoga, listen to your body as you practise each asana, and find what works best for you.

• Lengthens spine • Targets “love handles” • Tones arms

Distribute weight evenly through both feet

Keep arm straight

2

• Increases elasticity of spine

but a pose that works well for you may be that some poses don’t work for you, there

1 Stand in Mountain Pose, hands by your sides. Raise your right foot up behind you and catch the top in the palm of your right hand.

• Improves circulation to heart & lungs

2 Exhale as you gracefully lower your arms and sink down onto your heels. Repeat 5 times.

Rise up onto toe tips

This pose strengthens the thighs, arms and hips, and increases the flexibility and strength of the lower spine.

1

1 Stand in Mountain Pose. Step your feet to about 2 feet apart and inhale as you raise your arms. Clasp your hands above your head, in either the “steeple” or “namaste” positions. Exhale and bend slowly to the left. Hold for a count of 10, then inhale to centre. Repeat on the other side. Repeat five times on both sides.

Focus on something directly in front of you to improve balance

2 Inhale and raise your left arm straight up, palm facing forwards.

3 Exhale as you kick your foot upwards and back, holding your foot firmly.

4

Stomach parallel to floor

4 As you kick your foot up, your body will naturally fold forwards. Keep kicking back until your body is parallel to the floor, and your leg is kicked up as far as you can manage. Hold for the count of 15. Repeat on the other side. Repeat twice more on both sides.

DAY

28

169

triangle pose 4

This asana tones the shoulders, chest, spine, groin muscles, hips, muscles around the knee, calves, hamstrings and ankle joints.

1 Stand in Mountain Pose. Step your feet wide apart. Exhale and raise your arms to shoulder level, palms facing down.

• Elongates & strengthens spine • Tones legs • Stimulates liver, spleen & kidneys • Builds strength & determination

3

tree pose

1

5

The Tree Pose improves balance and overall strength. • Improves concentration & balance • Reduces stress

170

Rest your hand on your shin, ankle or the floor, but don’t lean on, or put pressure on your knee

1

1 Stand in Mountain Pose, with your feet just slightly apart.

We return to this intensive stretch which will help keep your spine strong and flexible.

2 Use your right hand to place the sole of your right foot on your left inner thigh. If this is too difficult, place it on your inner calf or ankle. Avoid placing it on the inner knee. Raise your arms.

4

Keep standing leg straight & firm

3 Bring your hands together in front of your chest in the anjali mudra (prayer pose). Hold for several complete breaths. If you have difficulty keeping your balance, stop here. Repeat on the other side, then repeat all steps twice.

4 If you have no difficulty keeping your balance, inhale and raise your arms above your head, palms together and pointing up. Hold for 5 complete breaths. Repeat on the other side. Repeat twice on both sides.

7

Look up 1

This pose strengthens the legs, improves balance, and stimulates the abdominal organs, which can assist with digestion.

• Strengthens back muscles • Tones digestive organs

1 Stand in Mountain Pose, feet wide apart. Raise your arms to shoulder level. Press your hands together behind your back, fingers facing upwards. Turn to the right, with your right foot and leg Turned out to the side at about 90 degrees. Look up, creating an arch in your back.

2

• Can relieve headaches

3 Place your left hand on your hip. Exhale as you slide your right arm down your right leg as far as it will go without straining. Keep your chest open.

28

6

intense side stretch

• Stretches hamstrings 2

2

3

DAY

1 Stand in Mountain Pose. Inhale and raise your right knee to your chest, clasping it with your hands. Focus on an object in front of you to help keep your balance.

• Improves overall body strength

Turn right foot and leg out

breathing in position. Repeat on the other side. Repeat twice more on both sides.

standing forward bend

Focus gaze on a fixed point for balance

• Strengthens ankles, calves, thighs & hips

The wider your legs are, the more intense the stretch will be

2 Turn your right foot and leg out to the side to 90 degrees. Turn your left foot slightly towards right heel.

4 Stretch your left arm up in line with your right shoulder. Turn your head to look up at your hand raised above your head. Hold for a count of 20,

1

2

2 Inhale as you raise your arms parallel above your head, palms facing inwards.

Firmly press foot against leg

4

3 Exhale as you fold forward from the hips. Keeping the knees straight, run your hands down your legs as far as they will go. If you can reach the floor, place them palms down by your feet. If you can’t reach the floor, grasp your shins, ankles or feet, and gently bring your nose as close to your knees as is comfortable. Hold for a count of 10, breathing in position. To exit the pose, place hands on hips, and slowly raise your upper body to standing position as you exhale. Repeat three times.

2 Exhale and stretch forwards from the tailbone, chin extended. Keep your legs straight to maintain your balance.

• Improves balance • Relieves stiffness in shoulders, neck & wrists • Opens chest • Massages digestive organs • Strengthens legs

3

3

Bend from the hips, like a hinge, keeping the back straight

3 Lower your spine and look straight ahead. Hold 5 seconds.

1

4

Relax neck

Keep feet aligned

4 Drop your forehead towards your left knee, until your nose is close to your kneecap. Hold for the count of 10, breathing normally. Bend the right knee if the stretch is too intense. Return to an upright position and repeat on the other side. Repeat twice on both sides.

DAY

The aim is to bring your head towards the knees

28 171

8

seated forward bend

1 Sit on the floor, feet together, legs extended out in front of you and hands on the floor beside your hips.

This classic stretch is therapeutic for high blood pressure, infertility, insomnia and sinusitis.

2 Inhale as you gracefully raise your arms above your head. Raise your gaze, arch your body back, and hold for 5-8 breaths

Aim your forehead towards your knees. Feel your back stretch but do not strain it

2

1

3 Exhale as you lower your arms and lean forwards to grasp your knees. Hold for a count of 15. Return to the initial staff pose.

plank pose 10

The Plank Pose tones core muscles, as well as arms, back and buttocks.

1 Kneel on the floor. Place your hands on your thighs and lengthen your spine.

Shoulders, hands & knees aligned

1

2

Lengthen spine

3

• Strengthens arms, shoulders, back & legs • Tones abdominal muscles & glutes

• Strengthens spine

2 Move onto all fours and contract your abdominals. Keep your shoulders, hands and knees aligned.

4 Inhale as you reach up and backwards, as in step 2 above. Exhale as you lower your arms and lean forwards to grasp your toes. If you can’t reach your toes, grasp your ankles or shins.

4

• Improves digestion • Can help with infertility, high blood pressure & insomnia • Relieves menstrual discomfort & menopause symptoms

5

3

3 Inhale and rise up onto your toes, locking your knees and elbows and keeping your body as straight as possible. Hold for the count of 20, breathing in position. Repeat five times.

5 Reach your forehead as close towards your knees as is comfortable. Hold for a count of 10, breathing in position. Only go as far as is comfortable. Repeat twice.

Keep glutes tense to prevent pelvic sagging Gaze down

Keep feet parallel

half bridge pose

raised leg pose Boat pose 1

9

This pose stimulates the kidneys, thyroid and intestines, and helps relieve stress.

1 Sit in Staff Pose. Draw your knees up and grasp your legs just below the knees. Inhale as you lengthen your spine and press your shoulder blades back, opening your heart.

11

This pose tones your abs and strengthens your back, hips and thighs.

2 1

2 Exhale as you lean back, slipping your hands under your lower thighs. Balance on your sitting bones.

• Tones abs

DAY

28

172

• Improves digestion • Improves balance

3 Exhale as you straighten your legs at an upward angle, stretching your arms forwards. Balance in position, breathing normally, for 20–30 seconds, or as long as you can without losing the pose. Repeat three times.

3

1

12 1 Lie on your back, knees bent and feet flat on the floor. Place your arms along your sides, palms facing down.

The Half Bridge pose reduces feelings of stress and fatigue. • Opens chest • Relieves menstrual pain

• Tightens stomach muscles

2 Slowly raise both legs from the floor without bending your knees until they are at right angles with your body. Hold the pose for the count of 10. Repeat both steps twice.

• Improves digestion • Strengthens hips, thighs & back

1 Lie on your back with legs and arms straight. Raise your right leg until it is at a right angle to your body. Hold for a count of 10, and then lower the leg to the floor. Repeat with the left leg.

• Strengthens back & hip & thigh muscles • Energizes reproductive organs 2

Keep legs straight

• Stimulates thyroid gland • Energises, tones & strengthens glutes & legs

2

2 Gently lift your hips and lower back off the floor, as you exhale. Link your arms under your DAY body and hold for a count of 15, breathing in position. To exit the pose, return your hands to your sides and lower your spine to the floor, one vertebra at a time. Repeat twice more. 173

28

plough pose 13

This pose reduces stress and fatigue and helps relieve backache, headache, insomnia and sinusitis.

1 Lie flat on your back, hands by your sides, palms down. Press down on your palms as you lift both feet up until your legs are at right angles to your body. Knees straight and legs together. Ensure your head does not move from the central position.

• Stretches neck, shoulders & back

Legs straight

Legs straight

1

2

2 Inhale and bring your legs over your head while lifting your lower back off the floor. Bend your elbows and use your palms to support your back.

upward facing dog pose 15

Lift feet using core muscles

• Promotes sleep

The Upward Facing Dog Pose is a powerful back stretch. Today we take it to the full position.

1 Lie on your stomach on the floor, head turned to one side.

1

2 Turn your head to the front. Inhale and place the palms of your hands on the floor just below shoulder level. Inhale and bring your shoulders towards your ears. Lift your shoulders up and press your shoulder blades inwards towards each other.

2

• Improves digestion • Stimulates thyroid & abdominal organs

• Strengthens spine, torso & arms

• Relieves menopausal symptoms

Legs straight 3

• Tones abs & hips

Legs straight

• Opens lungs

4

Palms flat on the floor

• Improves circulation & posture

Toes curled under

3 Exhale as you lower your legs over your head. Keep your legs straight and lift your upper back off the floor. Curl your toes under as they touch the floor.

fish pose 14

The Fish Pose relieves anxiety, fatigue, mild backache, constipation and menstrual pain.

• Strengthens neck & back • Relieves tension in neck & shoulders • Relieves respiratory disorders • Tones the thyroid, pituitary & pineal glands • Improves digestion

DAY

28

174

2 Tilt your head backwards and gently lower the crown onto the floor. Make sure that it is the crown (top) of your head that touches the floor, not the back. There should be very little weight on your head. Keep your neck soft. Keep your chest lifted away from the floor and breath normally for a few seconds. To release, gradually lower your torso to the floor. Repeat twice.

• Stimulates abdominal area

4 When your torso is upright, take your hands away from your back and extend them, palms downwards on the floor. Hold for 5–10 complete breaths. 1 Lie on your back on the floor. Bring your hands underneath you, palms facing downward. Point your toes away from your body. Inhale, and with your palms and elbows pressing downwards, lift your upper body off the floor. Press your shoulder blades back and down. Keep your legs together and straight.

To come out of the pose, raise your legs until parallel to the floor then slowly roll your spine back to the floor.

1

corpse pose 16

Extend feet and toes 2

Rest crown of head on the floor

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the Corpse Pose.

3

3 Exhale, push down on your hands and lift your head, chest, trunk, hips and thighs off the floor. Feet, knees, and shins should stay on the floor.

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet,

4 Raise the centre of your chest upwards and gently arch your neck and head to look upwards. Hold for the count of 5, breathing in position. Return to starting position, then repeat twice.

scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and

4

body. Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

• Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

DAY

28

175

Sun salutation

lotus pose 1

1

1 Sit in the Staff Pose, lengthening your spine from the tailbone through to the top of your head.

2

We return to the full Lotus Pose. If your hips and thighs are still not flexible enough, don’t worry. Sit in the Half Lotus pose, or whatever variation is comfortable for you. • Builds flexibility in hips, knees & ankles

After our demanding catch-up session

• Strengthens spine & abs

yesterday, today we will begin with some

• Improves posture

gentle stretching and breathing. We will then

• Increases energy

3 Bend your left knee and pull the leg in, lifting it up onto your right thigh as close as possible to the right hip crease.

3

4 Rest your hands on your knees and lengthen your spine. Relax, close your eyes, and concentrate on your breathing for 2–3 minutes.

2 Bend the right knee, clasp the foot with both hands, and place your foot on top of your still out-stretched leg as far up your thigh as possible (your goal is to place it in the hip crease).

4

move on to learn the Sun Salutation, or Surya Namaskara. There are several versions of the Sun Salutation but we will focus on the classic sequence which comprises gentle backbends and lunges as well as asanas that you now know well, such as Mountain Pose, Plank Pose, Downward-Facing Dog and

DAY

29

Standing Forward Bend. The flow of poses can be performed more or less slowly, and the

2

alternatenostril breathing

1

In the shuni mudra, or “seal of patience,” the thumb and second finger are lightly touching at the tips

2

Alternate-Nostril Breathing clears the nasal passages, increasing the flow of prana, or “life force” through the body.

sequence makes a wonderful warm-up before you begin a session, or can be repeated as many times as you like as a routine in itself. The origins of the Sun Salutation are believed to be very ancient and may be derived from a form of early sun worship. Traditionally, Surya Namaskara is performed while facing the rising sun.

• Relieves stress • Enhances mental function • Soothes nervous system • Promotes calmness & sleep • Boosts energy

1 Sit in the Lotus Pose, or in a simpler cross-legged position such as the Half Lotus. Place your hands on your knees in the shuni mudra, or seal of patience.

2 Exhale through your left nostril as you use your thumb to close your right nostril. Inhale slowly and deeply through the left nostril. Now use your ring and little finger to close your left nostril and slowly exhale through your right nostril. Inhale through the right nostril, then close it with your thumb. Exhale through the left nostril. This is one complete breathing cycle. Repeat 7 times.

DAY

29

177

sun salutation 3

1 Stand in Mountain Pose with your hands in the prayer position. Slowly exhale.

The Sun Salutation, or Surya Namaskara, is a graceful sequence of linked asanas performed as one continuous exercise. It is important to link the physical movements with your breathing so try to follow the instructions for that here.

2 As you inhale, raise your arms up over your head. Arch your back gently from the waist, pushing your hips out.

1

3 As you exhale, fold forwards from the hips as in the Standing Forwards Bend. Run your hands down your legs to the floor. If you can’t reach the floor, grasp your shins, ankles or feet, and gently bring your nose as close to your knees as is comfortable. Bend your knees a little, if necessary.

2

4

4 As you inhale, bend your left knee and take a long step backwards with your right leg. Sink your hips lower than your front knee. Open your chest and shoulders by pressing on your hands and left foot.

Arch backwards only as far as is comfortable

• Links body, breath and mind • Builds grace and strength

5

Keep glutes tense to prevent pelvic sagging

Gaze down Arms straight

Legs straight

3

Forward lunge

Hinge forwards from the hips

• Warms up body for further asanas

5 As you exhale, place your hands flat on the floor shoulder-width apart. Step the other leg back and support your weight on your hands and toes, as in the Plank Pose.

Neck relaxed

6 On your next exhalation, lower your knees, chest and the ball of your chin to the floor.

6

7 As you inhale, raise your chest forward and up as in the Cobra Pose. Keep your chest and shoulders open.

7

Legs straight

8 As you exhale, curl your toes under, raise your hips and move into an inverted “V”shape as in the Downwards Facing Dog Pose. Hold the pose for 5 complete breaths.

9 As you inhale, step your right foot forward between your hands. Open your chest and shoulders by pressing on your hands and right foot.

8

9

10 As you exhale, step your left foot forward and straighten your legs as far as possible. Fold into the Standing Forwards Bend again (as in step 3).

10

Return to Mountain Pose Arch backwards only as far as is comfortable

11

12

Back straight

11 As you inhale, straighten into a standing position. Raise your arms up over your head. Arch back gently from the waist, pushing your hips out.

Knees locked

DAY

29

178

Forward lunge Feet flat on floor

Neck relaxed

Legs straight

12 As you exhale, bring your arms down by your sides, then fold them into the prayer position in front of your chest.

DAY

29

179

You made it!

mountain pose 1

As we have seen, the Mountain Pose is the starting point of all the standing poses. Let’s take time again today to focus on getting it right.

Congratulations! You have reached the final day of our course. You now have an overview of the basic positions in hatha yoga and you are aware of how radically well the regular practise of yoga can make you feel. What next? We suggest that you try a few oneon-one lessons with a good teacher who can check your poses and make sure you are performing them as intended. Unless

• Improves balance • Tones legs • Strengthens spine & abdominal muscles

1 Stand tall with your feet parallel, big toes together. Firm and lengthen your thigh muscles and let arms relax by your sides, palms facing inwards. Push into all four corners of your feet, distributing your weight evenly. Draw your shoulder blades back. Your head is lifted, your spine long, tail bone tucked under, chin parallel to the floor. Focus on your breathing as you begin to inhale and exhale through your nose. Your stomach expands with each inhalation, and draws back in with each exhalation. Close your eyes and take 5–8 deep breaths.

2

2 Press your hands together in front of your chest in the Prayer Pose. Take 5–8 deep breaths.

warrior II 1

1

2

1. Stand in Mountain Pose, palms pressed together in front of your chest. 2

2. Step your feet widely apart. Place your hands on your hips.

Warrior II is a gentle lunge that opens the chest, shoulders and hips and tones the legs. • Strengthens hips • Tones legs • Opens & strengthens chest & shoulders • Tones abs

3

3

3. Turn your left foot out 90 degrees. The heel of your left foot should line up with the arch of your right foot.

you practise in front of a large, floor-length mirror (not a bad idea if you have one), you won’t always know if you are following our

DAY

30

Right foot faces forwards

instructions perfectly. You could also reward yourself with a yoga holiday where you can immerse yourself from morning until night, and meet like-minded souls. A quick look online will show you that yoga retreats come in an incredible variety, from a weekend away close to home to a six-month stay in an ashram in India. At the back of this book you will find a series of routines that you can practise every day to stay happy and limber.

3 Raise your arms directly above your head. Take 5–8 deep breaths.

Keep arms level

4. Extend your arms out parallel to the floor and bend your left knee. Ideally your thigh is parallel to the floor, and your left knee is stacked over the left ankle. Hold for the count of 15, breathing in position. Repeat with the other leg, then repeat twice on both sides.

Look along left arm

4

Push down gently from the centre of the body

DAY

30

181

eagle pose

garland pose

Fix gaze on a spot directly in front of you 1

3

1 Stand in Mountain Pose, hands by your sides. Find a fixed point somewhere in front of you. Keep your gaze on this point throughout the exercise. This will help your balance.

The Eagle Pose will strengthen your arms, legs, knees and ankles.

• Strengthens ankles & wrists

• Promotes calmness 2

2 Place your hands on your hips, bend your knees slightly and move your body weight to your left foot. Cross your right thigh over your left and, if possible, hook the top of your right foot behind your left calf. Hold your balance and breathe calmly.

30

182

Extended half twist 5

• Strengthens back & abs

Wrap right foot & toes around left calf

3 Extend your arms out parallel to the ground, then bring your right arm under the left, crossing at the elbow. If you can, press your palms together in front of your face. Keep your shoulder blades down and evenly positioned. Hold for five complete breathes. Exit the pose and repeat on the other side. Repeat twice more on both sides.

1

This twist increases the blood supply to the pelvic region and improves the function of your reproductive organs.

1 Begin in the Staff Pose. Draw your right leg up and place the sole against your left thigh. Grasp your left ankle and pull your knee up towards your body.

2 Place the left foot over your right knee with the sole resting flat on the floor. Place your left hand on the floor behind you.

2

Leg straight

• Improves balance • Opens groin area • Stimulates internal organs • Promotes sleep

• Improves balance & concentration

DAY

This pose tones the abs and improves the function of the colon to help with elimination.

1 Start in Mountain Pose with your feet slightly wider than hip distance apart. Turn your toes out slightly so that they are a little wider than your heels.

• Builds strength in ankles & feet

• Stretches mid back

3

4

1

2 Raise your arms so that they are parallel to the floor, Bend your knees deeply, sinking down slowly until your hips are lower than your knees, a few inches off the floor. Keep your heels flat on the floor.

3 Open your knees and press your elbows against them. Bring your palms together in front of your chest. Stay here for 30-60 seconds. To exit the pose, either sit back onto your buttocks, or push back up to standing.

4 Reach back and grasp your heels from behind. Press your body gently between your knees, leaning your forehead towards the floor. Don’t strain or go any further than is comfortable. Hold for 3–5 complete breaths. Repeat twice.

3 Bring your right arm over your left leg and take a firm hold on your right knee.

• Opens shoulders & chest

2

• Aligns the spine

3

4 Gently twist your head and upper body as far left as possible without straining. If this feels comfortable, reach your left hand around your back and clasp the right side of your waist. Hold for 5 complete breaths. Repeat on the other side. Repeat twice more on both sides.

4

balancing cat pose 3

6

Keep gaze down This pose creates a strong and flexible spine and teaches balance and focus. • Improves balance & coordination

1

1 Begin on all fours, hands aligned with your shoulders and knees aligned with your hips.

• Lengthens spine • Builds core strength

4

3 Inhale, pull in your abs, and extend your right leg out behind you, keeping your ankle aligned with your shoulders. Exhale and return your leg to the floor. Repeat with the left leg. Repeat 5 times with each leg. Return to starting position.

2

2 Inhale, pull in your abs and extend your right arm in front of you, palm downwards. Keep your shoulders level. Exhale as you return your arm to the floor. Repeat with the left arm. Repeat 5 times with each arm. Return to starting position. 4 Inhale, pull in your abs, and extend your left leg and right arm at the same time. Hold for a count of 5, then repeat on the other side. Repeat five times.

3

DAY

4

30

183

wheel pose 1

7

The Wheel, or Urdva Dhanurasana, is also known as the Upward Bow Pose. This is a full back bend with hands and feet supporting the body. If it feels too intense, start with the modified version set out below.

2

• Strengthens shoulders & mid & upper back • Tones abs

1 Lie flat on your back on the floor, hands along your sides, palms facing downwards. Bend your knees and bring your feet in towards your sitting bone, feet slightly apart, to protect the knees.

supported shoulder stand 8

2 Place your hands beside your head, with palms facing down, fingertips pointing towards your shoulders, and elbows pointing directly upwards.

• Improves digestion

3

Support your body weight with your arms, not with your head

DAY

30

184

• Relieves menopausal symptoms

3 As you exhale, push into your palms and feet, allowing your body to lift up towards the ceiling. Keep the crown of your head on the floor, and hold for the count of 5.

3

corpse pose 4

Place a soft bolster lengthwise down the centre of your yoga mat or towel. Lie on the bolster with your head resting on the floor at one end. Bend your knees and place your feet flat on the floor. Place your hands palms down by your ears with fingertips pointing towards your shoulders. Press firmly into your feet and lift your hips up and down a few times. Press some weight into your hands, inhaling as you lift your hips, and exhaling as you lower them. Repeat a few times. To exit the pose, roll onto your side and off the bolster, then sit up.

Legs straight

• Benefits infertility, asthma & sinusitis

4 If you feel comfortable to, push deeper into your palms and feet, allowing your head to lift from your mat. Hold this position, breathing comfortably. To exit, bend your arms and legs, and lower yourself to the ground. Hug your knees to your chest once you are resting on your back.

9

Set aside 5–10 minutes at the end of the session to enjoy the complete relaxation of the Corpse Pose.

Legs straight

Lift legs using core muscles 2

Toes pointing up

3 Bring your legs over your head while lifting your lower back off the floor. Place your palms on your lower back, thumbs out, to support your back.

• Promotes sleep & youthfulness

• Relieves menstrual & menopausal symptoms

2 Keeping your hands, arms, shoulders and head on the floor, inhale and press your hands against the floor as you swing your legs upwards, keeping your knees locked. Once you have lifted, ensure you do not move your head, as this will put unnecessary strain on the neck.

1

• Stimulates thyroid

• Relieves stress

modification

We return to the Supported Shoulder Stand. This pose is sometimes called the Queen of all poses, because it is both active and restorative. • Relieves stress & mild depression

• Elongates spine

This pose is not recommended if you have shoulder, wrist or lower back pain or injury. It is also contraindicated for those with high blood pressure.

1 Lie flat on your back, hands by your sides, palms facing downwards.

Legs straight

Keep elbows as close together as possible

1 Lie on your back with your arms at your sides, palms up. Let your feet drop open. Close your eyes. Starting from the soles of your feet,

4 With your weight on your shoulders and hands, bring your torso, hips and knees into alignment directly above you. Point toes up. Hold the full pose for the count of 20, breathing in position. If you feel comfortable and have no problems with balance, stay for up to 1 minute. Once lifted, you are welcome to slide your hands down onto the floor, palms facing down.

4

5 To come out of the pose, bend your knees and lower them slowly to touch your forehead. Remove your hands as you roll back gently onto the floor.

scan up to the crown of your head, releasing tension in your joints and muscles along the way. Invite peace into your mind and

Use hands to roll back gently to the floor 5

body. Use your breath as your focus to clear your mind and keep yourself present. Rest for 5–10 minutes.

• Relaxes mind & body after physical exertion • Promotes deep relaxation • Reduces fatigue

DAY

30

185

10-minute wake up

1 complete breath standing p. 8

2 Side BEND p. 13

3 warrior II

p. 20

4 chest opener

p. 14

5 warrior I

p. 30

Repeat Complete Breath Standing 5 times and all the other asanas once.

2 triangle pose

3 warrior I

5 warrior II

10 belly twist

11 UPWARD FACING DOg

15 supported headstand

16 half bridge pose

17 corpse pose

2 warrior II

3 standing forward bend

4 warrior III

7 bow pose

8 belly twist

9 seated forward bend

13 plough pose

14 fish pose

15 camel pose

p. 8

p. 74

p. 31

p. 80

7 knees-to-chest pose

8 half twist

9 seated forward bend p. 40

p. 83

13 plough pose

14 fish pose

1 MOUNTAIN - arms raised

6 child’s pose

12 shoulder stand

p. 20

Perform all the asanas once, then relax in the Corpse Pose for 5–10 minutes.

6 half twist p. 15

7 seated forward bend p. 40

8 cobra pose

6 standing forward bend

p. 29

p. 68

Routines

also included routines for specific health and body issues, such as insomnia, poor posture deriving from long hours in front of the computer, Now that you have finished the course and tension release. Remember too that the Sun Salutation (see pages we hope that you will keep up your yoga practise. Here we have suggested 176–177) makes an excellent short thirteen routines for various purposes, routine and that all of the daily from a 10-minute morning warm-up to practise sessions in the book can be a 45-minute full on workout. We have used as routines.

15-minute standing routine

30-minute energiser

4 intense side stretch

1 MOUNTAIN POSE

5 triangle pose

1 mountain pose

2 Complete breath standing 3 side BEND p. 8

p. 13

4 STANDING FORWARD BEND p. 68

p. 74

7 warrior 1

8 chest opener

9 tree pose

10 standing bow pose

11 corpse pose

p. 8

12 child’s pose p. 65

40-minute work out

p. 41

p. 158

p. 179

p. 15

p. 159

p. 20

p. 164

p. 68

p. 35

p. 101

p. 17

5 DOWNWARD FACING DOG

p. 97

p. 118

10 dolphin pose

11 half bridge pose

Do all the asanas twice. Practise Corpse Pose for 5–10 minutes at the end. p. 65

p. 59

p. 83

p. 40

p. 140

p. 35

Perform all the asanas once in a single flowing sequence.

6 intense side stretch p. 80

186

p. 31

p. 61

p. 122

p. 67

p. 17

p. 183

p. 158

p. 159

p. 106

16 cat-cow pose

p. 58

16 corpse pose p. 17

187

45-minute energiser

1 mountain - arms raised p. 179

2 Complete breath standing 3 side bend p. 8

p. 13

4 STANDING FORWARD BEND p. 68

5 warrior II

p. 20

p. 61

12 belly twist p. 83

1 tree pose

2 warrior I

3 Triangle pose

4 boat pose p. 75

p. 145

7 belly twist

8 downward facing dog

9 Supported half bridge

10 upward facing dog

11 corpse pose

1 mountain pose

2 Complete breath standing 3 eagle pose p. 8

p. 143

7 half bridge pose

8 child’s pose

9 dolphin pose

p. 122

p. 31

p. 74

5 extended half twist

Wait 3 months after giving birth before practising, or when your medical advisor approves.

Run through all the asanas once. Repeat three times a week.

6 chest opener

postpartum routine

7 tree pose p. 122

13 knees-to-chest pose p. 41

8 boat pose p. 75

14 alternate nostril p. 52

9 seated forward bend p. 40

15 camel pose p. 106

10 alternate-nostril

11 bound angle

p. 52

p. 21

16 half bridge pose

17 child’s pose

p. 35

p. 65

6 raised leg pose p. 16

tension release routine

p. 83

p. 8

p. 118

p. 23

p. 101

4 STANDING FORWARD BEND p. 68

p. 17

5 triangle pose

p. 74

Perform all the asanas once in a flowing sequence. Do Complete Breath 5 times.

18 wheel pose p. 182

insomnia routine

19 balancing cat pose

20 shoulder stand

21 plough pose p. 158

p. 100

p. 183

1 STANDING FORWARD BEND

2 wide-angled forward bend 3 half twist

p. 68

p. 150

p. 15

22 fish pose p. 159

4 alternate nostril p. 52

Perform these nine poses calmly once before bed. Stay in the Corpse Pose for at least 8–10 minutes.

11 child’s pose p. 65

188

23 corpse pose p. 17

5 half bridge pose

p. 35

6 seated forward bend p. 40

computer slouch routine

10 cat-cow pose

p. 140

p. 58

1 Complete breath standing 2 chest opener p. 8

p. 61

3 warrior I

4 eagle pose

7 cat-cow pose

8 camel pose

9 half bridge pose

10 corpse pose

p. 35

p. 65

p. 31

p. 143

11 corpse pose

p. 17

5 standing bow pose

p. 67

Perform all the asanas once. This routine is ideal if you have been sitting at your computer for hours.

6 downward facing dog

p. 118

7 belly twist p. 83

8 knees-to-chest pose p. 41

9 corpse pose

p. 17

6 downward facing dog p. 118

p. 58

p. 106

p. 35

p. 17

189

fertility boosting routine

1 mountain - arms raised

p. 179

2 standing forward bend p. 68

3 goddess pose p. 26

4 garland pose p. 144

5 wide-angled bend

p. 150

p. 52 / 135

12 downward facing dog p. 118

18 plough pose p. 158

p. 65

2 cat-cow pose

3 wide-angled bend

4 half twist p. 15

p. 59

8 belly twist

9 downward facing dog

10 shoulder stand

11 plough

p. 58

p. 150

5 bow

Perform all the asanas once, then relax in the Corpse Pose for 5–10 minutes.

Run through all the asanas once. Repeat three times a week.

6 half lotus/Lotus

pms routine

1 child’s POSE

7 knees-to-chest pose p. 41

13 shoulder stand p. 183

19 fish pose p. 159

8 alternate nostril p. 52

14 child’s pose p. 65

20 camel pose p. 106

9 extended half twist p. 145

15 half bridge pose p. 35

21 upward facing dog p. 101

10 raised leg pose

p. 16

16 bow pose

p. 59

11 belly twist p. 83

17 supported head stand p. 164

22 corpse pose

6 half bridge pose p. 35

12 fish pose p. 159

digestion routine

p. 17

7 knees-to-chest pose

p. 41

p. 83

p. 118

p. 183

p. 158

p. 16

p. 95

14 crocodile pose

15 corpse pose

1 standing forward bend

2 triangle pose

3 boat pose

4 extended half twist p. 145

p. 40

13 raised leg pose

p. 68

p. 74

p. 17

p. 75

5 seated forward bend

Do all the asanas twice. Practise Corpse Pose for 5–10 minutes at the end.

menopause routine

1 triangle pose p. 74

2 standing forward bend p. 68

3 wide-angled bend p. 150

4 bound angle pose p. 21

5 half bridge pose

6 downward facing dog

7 bow pose

8 belly twist

9 bow pose

10 half bridge pose

11 child’s pose

10 corpse pose

12 cat-cow pose

13 half locust pose

14 fish pose

15 camel pose

16 cobra pose

16 corpse pose

p. 35

p. 118

p. 41

p. 83

p. 59

p. 35

p. 65

Perform all the asanas once. Stay in the Corpse Pose for at least 8–10 minutes.

11 seated forward bend p. 40

190

6 downward facing dog p. 118

7 supported shoulder stand p. 185

8 bow pose p. 59

9 camel pose

p. 106

p. 17

p. 58

p. 124

p. 159

p. 106

p. 29

p. 17

191

Index

The Sanskrit name for each asana is shown in bold italic.

Alternate-nostril breathing Simhasana 52, 94, 117, 130, 137, 176 Balancing cat pose Dandayamna Bharmanasana 100, 112, 132, 141, 183 Belly breathing 53, 95 Belly twist Jathara Parivartanasana 83, 89, 100, 118, 131, 141 Boat pose Paripurna Navasana 75, 88, 117, 130, 140, 172 Bound angle pose Baddha Konasana 21, 33, 46, 57, 69, 88 Bow pose Dhanurasana 22, 28, 59, 64, 71, 90, 107, 125, 132 Camel pose Ushtrasana 106, 133, 149 Cat-Cow pose Viralsana 58, 76, 89, 136 Chest opener 14, 25, 38, 43, 60, 72, 85, 104, 139, 150, 164 Child’s pose Balasana 65, 91, 113, 125, 164 Cobra pose Bhujangasana 11, 16, 29, 34, 49, 70, 113 Complete breath standing 8, 12, 24, 36, 42, 50, 54, 72, 85, 92, 120, 126, 144, 162, 168 Corpse pose Shavasana 17, 23, 29, 35, 41, 49, 53, 59, 71, 77, 101, 107, 119, 155, 161, 167, 175, 185 Crocodile pose Makarasana 95, 143 Dolphin pose Ardha pincha Mayuasana 142, 164 Downward facing dog pose Adho Mukha Shvanasana 118, 155 Eagle pose Garudasana 145, 157, 182 Extended half twist 147, 159, 183

About the author Linda Gaines lives in Melbourne, Australia, where she works as a personal trainer and yoga instructor. Linda trained at the Australian Yoga Academy and is a certified yoga teacher.

192

Fish pose Matsyasana 161, 174 Garland pose Malasana 114, 128, 146, 182 Goddess pose Utkata Konasana 26, 44, 61, 78, 110, 156 Half bridge pose Setu Bandhasana 23, 35, 49, 64, 91, 133, 148, 153, 173 Half locust Ardha Shalabhasana 124, 148 Half lotus Ardha Padmasana 52, 81, 94, 105, 130 Half twist Ardha Matsyendrasana 15, 22, 33, 47, 57, 69, 99, 111, 123, 153 Intense side stretch Parshvottanasana 80, 86, 110, 129, 146, 171 Knees-to-chest pose Apanasana 41, 48, 63, 82, 112, 123, 132, 136 Lotus pose Padmasana 137, 176 Mountain pose Tadasana 8, 30, 42, 180 Neck stretch 21, 27, 39, 46, 62, 88, 105, 167 Plank pose Phalakasana 40, 48, 76, 90, 149, 165, 173 Plough pose Halasana 160, 174

Side bend Nitambasana 13, 18, 37, 43, 55, 66, 84, 93, 108, 121, 126, 168 Staff pose Dandasana 10, 46 Standing bow pose Dansyamana Dhanurasana 67, 86, 109, 128, 135, 169 Standing forward bend Uttanasana 14, 20, 26, 38, 44, 50, 68, 87, 96, 104, 116, 158, 171 Standing half lotus Ardha Padmasana Vriksasana 102, 114, 134, 152, 163 Sun salutation Surya Namaskara 178 Supported head stand Salamba Shirshasana 166 Supported shoulder stand Salamba Sarvangasana 154, 185 Tree pose Vrkshasana 122, 129, 136, 170 Triangle pose Trikosana 19, 32, 45, 56, 74, 87, 98, 116, 158, 170 Upward facing dog pose Urdhva Mukha Shvanasana 77, 91, 101, 119, 143, 175 Warrior I Virabhadrasana 30, 45, 62, 78, 102, 150, 162 Warrior II Virabhadrasana II 20, 39, 44, 68, 181 Warrior III Virabhadrasana III 97, 127 Wheel pose Urdva Dhanurasana 184 Wide-angled seated forward bend Upavishtha Konasana 140, 152

Raised leg Uttanpadasana 16, 28, 34, 48, 58, 70, 82, 90, 173 Seated forward bend Paschimottanasana 10, 15, 27, 40, 47, 63, 81, 99, 111, 131, 172

About the consultant Emma Baldwin lives and works in London. Emma has qualifications from multiple yoga and fitness companies and has been teaching for nine years. Emma enjoys yoga as a personal hobby and has a real passion for introducing people to yoga, or bringing them back into it.

About the illustrator Carole Wilmet is a Belgian illustrator who works mainly in the fashion and beauty industry. She has also worked on numerous editorial projects, including the sport pages for magazines such as Glamour and Grazia.